CrossFit Mettle and Honor – NC45
Warm-up
Warm-up (No Measure)
1 ROUND
10 Scap Pull-ups or DB Suitcase Shrugs
10 Knee Push-ups
:30 Push-up Plank
1 Wall Walk or 5 Inchworms w/o Push-up
1 ROUND
20 Shoulder Taps
10 Hand Release Push-ups
:30 Push-up Plank
1 Wall Walk or 5 Inchworms w/o Push-up
1 ROUND
10 DB Strict Press
10 Push-ups
:30 Push-up Plank
1 Wall Walk or 5 Inchworms w/o Push-up
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (1111)
(Score is Weight)
Strength – HOME
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
80 DB Floor Press*
*Every 20 Reps complete 10 Diamond Push-ups.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 Strict Pull-ups
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates
(Score is Rounds + Reps)
Workout – HOME
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 DBL DB Hang Snatch
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates
(Score is Rounds + Reps)