Sunday

14
Jan

Sunday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

8 Scap Push Ups

5 Push Ups to Down Dog

5 Push Ups (:03 Negative)

8 Med Ball Cleans

8 Med Ball Push Press Shots (Don’t Squat – Push Press into Toss!)

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice HS Hold or HS Walk

(No Measure)

Workout

Metcon (Time)

FOR TIME*

10-20-30-40-50

Sit-Ups

Wall Balls (20/14)|(14/10)**

*After each full set, perform 3 Wall Walks.

**Option to use (30/20) wall ball.

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

20-40-60-80-100

Partner Wall Ball Sit-Ups (20/14)|(14/10)**

Wall Balls

*Split work as needed. P1 works while P2 rests. After each full set, perform 4 Wall Walks as a team.

**For the WB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.

***Option to use (30/20) wall ball.

(Score is Time)

KG WB: (9/6)|(6/5)

Metcon (AMRAP – Reps)

7 Minutes of Burpees