CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Cal Bike (EZ-MOD Pace)

5 SLOW Calf+Tib Raises

20 Bunny Hops*

5 Push-Up to Pike

*RND 2 complete 30 Single Unders.

Into…

ON A 5:00 RUNNING CLOCK…

10/10 Single Leg Single Unders

15 Reverse Single Unders

15 Side to Side Single Unders

10 Tall Single Unders

5 Single-Single-Double Unders

5 Single-Double Unders

:20-:30 Double Under Practice

Strength – All

Push Jerk (ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Push Jerk)

(Score is Weight)

Workout – Performance

EVERY 6:00 x 3 SETS (Time)

80 Double Unders

40/35 Cal Bike

15 Shoulder to Overhead (135/95)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (60/42.5)

Workout – Fitness

EVERY 6:00 x 3 SETS (Time)

160 Single Unders

30/25 Cal Bike

15 Shoulder to Overhead (95/65)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

(No Measure)