CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS ON A 5:00 RUNNING CLOCK…

5 Inchworm w/o Push-Up

10 Push-Up to Pike

15/12 Cal Row

20 Alt. Groiners

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Handstand or HS Walking*

*HS Options…

HS Hold

Pike Hold on Box

**HS Walk Options…

Wall Walk

Practice Freestanding HS

Pike Around the Worlds

HS Walk

HS Obstacle Walk

(No Measure)

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 SETS EACH (:20 on/:10 off)*

TABATA 1 – Double Unders

TABATA 2 – Hollow Rocks

TABATA 3 – Jumping Lunges

TABATA 4 – Shoulder Taps

TABATA 5 – Cal Row

-Rest 1:00 b/t Tabatas-

*Complete 1 full Tabata before moving onto the next.

(Score is Reps of Each)