CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1-2 MOBILITY/ACTIVATION ROUNDS*

10 Alt. 90-90 Hip Rotations

10/10 Single Leg Glute Bridge-Ups

10 Glute Bridge-Ups

10 Calf Raises

10 Tib Raises

*Option to incorporate banded monster walks for more posterior chain activation.

Into…

AMRAP x 5 MINUTES

5 Plate Air Squats*

25 Single Unders

5 Heels Elevated Squats**

25 Tall Jump Single Unders

*Press the plate out in front as hips go back and down into a full squat. As you stand tall, pull the plate back into the chest.

**Place heels on a 10 or 15# plate (more of a narrow stance) and perform air squats.

Strength – All

Back Squat (5×3
1+1/2 Back Squat

)

*Use the same Moderate weight for all sets. 1 Rep = Full Squat Down + Stand-Up to Halfway + Squat Back Down + Stand.

(Score is Weight)

Workout – Performance

7 ROUNDS FOR TIME (Time)

10 Back Squats (95/65)

35 Double Unders

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

7 ROUNDS FOR TIME (Time)

10 Back Squats (65/45)

70 Single Unders

(Score is Time)

KG BB: (30/20)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Alt. Groiners

MIN 2 – :45 Alt. 90-90 Hip Rotations

MIN 3 – :45 Cat/Cows

(No Measure)