CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Groiners

40 Line Hops

10 Curtsy Lunges

10/10 Single Leg Line Hops

Into…

1 ROUND

50 Single Unders

10 Lunges

10 Ring Rows

Into…

1 ROUND

50 Single Unders

5/5 Lateral Lunges

10 Banded Straight Arm Lat PushDowns

Into…

1 ROUND

50 Single Unders or Double Unders

10 Back Rack Lunges

10 Kip Swings

Skill – All

4 SETS FOR QUALITY (No Measure)

12 Banded Straight Arm Lat Push Downs

8 Dynamic Kip Swings

Reps of Pull Gymnastic Options*

**Pulling Options…

6-8 Slow Ring Rows

4-6 Strict or Banded Strict Pull-Ups

2-4 Bar Muscle-Ups

-Rest as Needed b/t Sets-

(No Measure)

Workout – Performance

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

36 Double Unders

12 Back Rack Alt. Lunges (115/75)

6 Bar Muscle-Ups

(Score is Rounds + Reps)

KG BB: (52.5/35)

Workout – Fitness

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

72 Single Unders

12 Back Rack Alt. Lunges (75/55)

6 Strict Pull-Ups

(Score is Rounds + Reps)

KG BB: (35/25)

Optional Cool Down – All

1-2 SETS FOR QUALITY (No Measure)

1:00 Walking Rest

10 Arm Haulers

5 Calf Raises on Elevated Surface w/:03 Pause in Bottom

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)