CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

LINE DRILLS

100m Run (EZ Pace)

25ft Walking Samson Stretch

25ft High Knees

25ft Walking Staggered Stance Good Mornings

25ft Butt Kickers

25ft Hurdler Walks

25ft Bunny Hops

100m Run (EZ Pace)

Into…

2 ROUNDS

8 Alt. DB Goblet Lunges

5/5 Ankle Rotations (Clockwise/ Counter Clockwise)

8 Step-Ups

10 Alt. Cossack Squats

Workout

Metcon (Time)

FOR TIME

200m Run

40 Box Jumps (24/20)

600m Run

80 Alt. DB Goblet Box Step-Overs (50/35)|(35/20)

600m Run

40 Box Jumps

200m Run

(Score is Time)

KG DB: (22.5/15)|(15/10)

Post-Workout Strength

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Alt. Seated Arnold Presses

MIN 2 – :40 DBL DB OH Hold*

*Stand for DBL DB Hold.

(No Measure)