CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Single Unders

10/10 Lunges

10 Up Down Step-ups

1:00 Bike (Easy Pace)

1 ROUND

:30 High Jump Single Unders

8/8 Single DB Box Step-ups

10 Box Jumps

1:00 Bike (Moderate Pace)

1 ROUND

:30 Double Unders / Double Under Attempts

10 Alt. DB Box Step-Ups

10 Up Down Box Jumps

1:00 Bike (Hard Pace)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

100 Double Unders

30 Alt. DB Box Step-Ups (50/35)|(35/25)/(24/20)

30 Up-Down Box Jump Overs

50/40 Cal Bike

30 Up-Down Box Jump Overs

30 Alt. DB Box Step-Ups

100 Double Unders

*Partner 1 works while P2 Holds DB in suitcase hold or front rack hold…DBs can not rest behind head. When passing DBs to partner, must hand off. DBs must not come to rest on the ground or box at any time. If the DBs are dropped, both athletes immediately perform a 100m run together before returning to the AMRAP.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Pigeon (1:00 Each side)

2:00 Saddle

2:00 Dragon (1:00 Each side)

2:00 Seated Fold Forward

2:00 Rebound

(No Measure)

Workout

Metcon (Time)

FOR TIME

100 Double Unders

30 Alt. DB Box Step-Ups (50/35)|(35/25)/(24/20)

30 Up-Down Box Jump Overs

50/40 Cal Bike

30 Up-Down Box Jump Overs

30 Alt. DB Box Step-Ups

100 Double Unders

(Score is Time)

KG DB: (22.5/15)|(15/10)