CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS (ON AN 8:00 RUNNING CLOCK)

12 Alt. Groiners

10/10 DB Upright Rows

8 Lunge + Lunge + Squat (Narrow)

6 Up-Downs

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

8/8 Bulgarian Split Squats*

15 Heel Elevated Narrow Squats

-Rest as needed b/t Sets-

*Weighted optional.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS*

AMRAP x 5 MINUTES

12 DBL DB Hang Muscle Snatch (35/20)|(20/15)

6 DB Up-Downs

12 Walking DB Suitcase Lunges

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Rounds + Reps)

DB KG: (15/10)|(10/7.5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 18 MINUTES*

12 DBL DB Hang Muscle Snatch (35/20)|(20/15)

6 DB Up-Downs

12 Walking DB Suitcase Lunges

*Partner 1 Works while Partner 2 Rests. Partners alternate ONLY every movement. For example: P1 performs the Snatch, P2 Performs the Lunges, P1 Performs the Up-Downs, P2 Performs the Snatch, etc.

(Score is Rounds + Reps)

DB KG: (15/10)|(10/7.5)