CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

400m Run

Into…

1 ROUND

6 Push-Ups to Pike

8 Bootstrappers

10 Up-Downs

Into…

1 ROUND

6 DB Strict Press

8 Air Squats

10 Burpees

Into…

1 ROUND

6 Pike Push-Ups

8 Front Squats

10 Burpees over Bar

Skill – All

EMOM x 5 MINUTES* (No Measure)

Choose a Pressing Complex…

*Pressing Complex Options:

GYM. OPTION…

2 Strict Handstand Push-Ups

+

2 Kipping Handstand Push-Ups

or…

DB OPTION…

2 DB Strict Press

+

2 DB Push Press

(No Measure)

Workout – Performance

5 ROUNDS FOR TIME (Time)

7 Strict Handstand Push-Ups

9 Front Squats (155/105)

12 Burpees Over Bar

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

5 ROUNDS FOR TIME (Time)

7 DB Strict Press (35/20)*

9 Front Squats (115/75)

12 Burpees

*Option for heavier DBs, 50/35

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)