CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2-3 SETS ON AN 8:00 RUNNING CLOCK…

10 KB RDLs (Slow Descent)

5 Inchworms w/ Push-Up (Keep feet stationary)

10 Glute Bridges (KB Held at the waist)

5 Push-Up to PIke + 10 Pike Shoulder Taps

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Handstand Walk or Handstand Hold

Suggested Drills…

-Practice Full Movements

-Guided Walk

-Box Walk

-Bear Crawl

-Supported HS Hold

-Kick-Up Drills

-Headstand / Knee Supported Hold

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

18 Russian KB Swings (53/35)|(35/26)

3 Wall Walks

18 Sit-Ups

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)