CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK..

400m Run

Into…

2 ROUNDS

10 Samson Stretches

8 Inchworms

10 Kipping Swings

:30 Squat Hold

Into…

2 ROUNDS

10 Tempo Air Squats (32×1)

8 Tempo Push-ups (32×1)

:20 Scap Pull-ups

Into…

Practice Single Unders / Double Unders / Double Under Attempts

Workout

“LEADING LADIES” (Time)

FOR TIME*

50-40-30-20-10

Double Unders

50-40-30-20-10

Sit-Ups

5-4-3-2-1

Rounds of ‘Cindy’*

*1 Round of ‘Cindy’ = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats.

(Score is Time)