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CrossFit Mettle and Honor – CrossFit

Warm-Up

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Warm-Up (No Measure)

ON A 8:00 RUNNING CLOCK…

2 ROUNDS

8 Samson Lunges

8 Bootstrappers

8 Cat Cows

8 Bird Dogs

Into…

2-3 ROUNDS (Time Permitting)

6 Wall Ball Front Squats

6 Wall Ball Strict Press

6 Up-Downs

6 Slow Tuck-Ups

Strength

Back Squat (6-6-6 (22X1)*)

*Start Light and build to Moderate.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

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Workout

Metcon (Time)

5 ROUNDS FOR TIME

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

20 Burpees

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

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Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

3:00 Olympic Wall Stretch

1:00/1:00 Couch Stretch

1:00 Butterfly Stretch

(No Measure)

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