Announcements

NO CLASSES FRIDAY 12/23

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

MOBILITY PREP (4 MIN Max)

8 Alt. Groiners

8 Cat Cows

:30 Wrist Stretch Palms Down

:30 Wrist Stretch Palms Up

5 Slow Bodyweight Jefferson Curls

Into..

AMRAP x 6 MINUTES

:30 Moderate Row

7/7 SA KB Deadlift

7/7 SL Glute Bridge (Option for Weighted)

14 Alt. V-Ups

:30 Dead Hang

Workout

“SON OF A NUTCRACKER” (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES
100m Suitcase Carry (70/53)|(53/35)
200/150m Row*
15 Russian KB Swings

*Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on…

(Score is Total Rounds + Reps)

KG KB: (32/24)|(24/16)
Note: New Benchmark

Partner Finisher

IN TEAMS OF 2 OR 3… (Distance)

AMRAP x 12 MINUTES

Max Meters Row*

*Alternate Partners as needed to complete the most meters in the time period.

(Score is Total Meters)