CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

10 Jumping Jacks

5/5 Slam Ball Around the Worlds

5/5 Slam Ball Single Leg RDLs

10 Slam Ball Ground to Overhead

INTO…

2 ROUNDS

:20/:20 Single Arm Slam Ball Overhead Hold

10 Calf Raises

20 Alt. Skater Jumps

:20 Static Hold (athlete choice – Bar Hang / Wall Sit / Plank Hold)

Skill – All

Metcon (No Measure)

ON AN 8:00 RUNNING CLOCK…

Practice one of the below options…

*Options:

Single Unders

Double Unders

Triple Unders

Crossover Single Unders

(No Measure)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

EMOM x 18 MINUTES*

MIN 1&2 – AMRAP of…6 Tall Box Crawl-Overs (Athlete Choice)** + 12 Slam Balls (30/20) + 36 Doubles Unders

MIN 3 – :40 Static Hold***

*Pick up where you left off.

**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.

***Options for Static Hold…

Plank Hold

Wall Sit

Bar Hang

(Score is Total Rounds + Reps)

KG SB: (15/10)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

EMOM x 18 MINUTES*

MIN 1&2 – AMRAP of…6 Box Crawl Overs (Athlete Choice)** + 12 Slam Balls (20/10) + 60 Single Unders

MIN 3 – :40 Static Hold***

*Pick up where you left off.

**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.

***Options for Static Hold…

Plank Hold

Wall Sit

Bar Hang

(Score is Total Rounds + Reps)

KG SB: (10/5)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Prayer Stretch on Box

MIN 2 – :45 Calf or Foot Smash

MIN 3 – :45 Alt. Wrist Rotations*

*Can be done from a Plank or Table Top Position. Option to add a band for distraction.

(No Measure)