CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

ON A 10:00 RUNNING CLOCK…

LINE DRILLS*

Walking Samson Lunges

Alt. Knees to Chest Stretch

Toy Soldiers

Toe Walk

Heel Walk

High Knees

Butt Kickers

200m Run

Into…

AMRAP FOR REMAINDER OF TIME

:45 Row

10 Calf Raises

30 Single Unders

10 Sit-Ups

*Perform the drills 20 ft out and jog back to the starting point.

Workout

()

Metcon (Time)

FOR TIME*

300 Double Unders

2000/1750m Row

1 Mile Run

100 Sit-Ups

*Partition as Needed.

Option 1:

Straight Through

Or…

Option 2:

2 Rounds

150 Double Unders

1000/875m Row

800m Run

50 Sit-Ups

Or…

Option 3:

4 Rounds

75 Double Unders

500/440m Row

400m Run

25 Sit-Ups

(Score is Time)

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

:45/:45 Calf Stretch

1:00 Hurdler Stretch (R)

1:00 Hurdler Stretch (L)

1:00 Alt. Groiners

1:00 Corpse Pose

(No Measure)