CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round.

EXAMPLE:

Round 1 perform with KB in the Right Hand & DB in Left Hand

Round 2 perform with DB in the Right Hand & KB in Left Hand

AMRAP X 10 MINUTES

:30 Bar Hang

:30 Cross Body Hold

:30 Farmer Carry

:30 Front Rack Squat Hold

Workout

RX: Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

40 Walking Lunges

20 Deficit Push-Ups*

40 Sit-ups

20 Box Jumps (30/24)

*2″, 4″ or 6″ Deficit

SC: Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

40 Walking Lunges

20 Deficit Push-Ups*

40 Sit-ups

20 Box Jumps (24/20)

*2″, 4″ or 6″ Deficit

BG: Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

40 Walking Lunges

20 Knee Push-Ups

40 Sit-ups

20 Box Jumps (20/16)