CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

30 Single Unders

10 Step-Ups

10 KB Deadlift

10 Alt. Shoulder Taps

Into…

1 ROUND

10 Single + Single + High Jump (30 total jumps)

10 Step-Ups (KB optional)

10 Russian KB Swings

10 Alt. Shoulder Taps

Into…

1 ROUND

10 Single + Single + Double (30 total jumps)

10 KB Goblet Step-Up

10 KB High Pull

10 Alt. Shoulder Taps

Extended Warm-up

Metcon (No Measure)

3 SETS

:10 Top of Ring Hold

:10 Bottom of Ring Hold

6-10 Alt. KB Goblet Box Step-Ups*

:30 Double Under Practice

*Start light and build to workout weight.

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

28 Unbroken Double Unders

21 Russian KB Swings (53/35)|(35/26)

14 Alt. KB Goblet Box Step-Ups (24/20)

7 Strict Ring Dips

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

25 Double Unders

15 Russian KB Swings (53/35)|(35/26)

5 Strict Ring Dips

*P1 completes 1 full round while P2 completes Max Alt. Box Step-Ups (24/20). Once P1 finishes a round, switch.

(Score is Total Box Step-Up Reps)

KG KB: (24/16)|(16/12)