CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – :40 Lung + Lunge + Squat

Min 2 – 10 Slam Ball Deadlift + 10 Slam Ball OH Press

Min 3 – :40 Shoulder Taps

Into…

EMOM x 6 MINUTES

Min 1 – :40 Box Step Overs

Min 2 – 10 Slam Ball G2O + 5 Tuck Jumps

Min 3 – :40 Slow Deadbugs

Workout

Metcon (Time)

FOR TIME*

50 Box Jump Overs (24/20)

100 Sit-Ups**

25 Box Jump Overs

50 Sit-Ups

*Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20)|(20/10)

**SB Weighted Optional

(Score is Time)

KG SB: (15/10)|(10/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Elbow to Instep (R)

2:00 Twisted Cross (L)

2:00 Elbow to Instep (L)

1:00 Knee Hug (R)

1:00 Knee Hug (L)

(No Measure)