CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

1-2 ROUNDS

5 Kang Squats

10 Banded Pull Aparts

5/5 Moose Antlers

10 Banded Pass Throughs

Into…

AMRAP x 6 MINUTES

20 Alt. High Knees

10 Air Squats

20 Alt. Butt Kickers

10 Banded Overhead Squats

100m Run

Extended Warm-Up – All

Metcon (Weight)

EMOM x 6 MINUTES

MIN 1 – 5 Overhead or Front Squats*

MIN 2 – 100m Run

*Start light and build up to or past workout weight.

(Score is Weight)

Workout – Performance

Metcon (Time)

ON A 4:00 RUNNING CLOCK…

100m Run

25 Sit-Ups

25 Overhead Squats (95/65)

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK…

300m Run

35 Sit-Ups

20 Overhead Squats (115/75)

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK…

600m Run

45 Sit-Ups

15 Overhead Squats (135/95)

(Score is Total Time)*

*If the OHS is not an option, change to Front Squat. Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

Workout – Fitness

Metcon (Time)

ON A 4:00 RUNNING CLOCK…

100m Run

25 Sit-Ups

25 Front Squats (95/65)

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK…

300m Run

35 Sit-Ups

20 Front Squats (115/75)

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK…

600m Run

45 Sit-Ups

15 Front Squats (135/95)

(Score is Total Time)*

*Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

Optional Cool Down

3 SETS FOR QUALITY (No Measure)

15 Banded Upright Rows

10 Banded Ws

5/5 Prone Leg Lifts*

*Begin lying on stomach. Option to bend one knee or keep the leg straight. Raise the leg by squeezing the glute. Make sure to keep the back flat.

-Rest as Needed b/t Sets-

(No Measure)