CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

20 Butt Kickers

20 High Knees

20 Calf Raises

20 Tib Raises

-Quick Transition-

AMRAP x 4 MINUTES

8 Sumo Good Mornings w/ Empty BB

8 Weighted Glute Bridge Ups

:30 Plank or Hollow Hold

INTO…

*400m Test Run

*The goal is to have the athletes nice and warmed up at this point. If the athletes take longer than 2:30 to complete, see Adjustments section for running distance adjustments.

Strength

Deadlift (5-5-5-5*)

*Start Light-Mod and build to Mod-Heavy.

(Score is Weight)

Workout

Metcon (Time)

ON A 3:00 RUNNING CLOCK…

400m Run

-Rest w/ Time Remaining-

Then Into…

ON A 5:00 RUNNING CLOCK…

600m Run

15 Deadlifts (225/155)|(155/105)

-Rest w/ Time Remaining-

Then Into…

ON A 7:00 RUNNING CLOCK…*

800m Run

20 Deadlifts

40 Sit-Ups

*For every rep not completed in the final 7:00 add :01 onto your total time. Score is the combined time that it takes you to complete each task.

(Score is Total Time)

KG BB: (100/70)|(70/47.5)
ROW (500/400) (750/600) (1000/800)

BIKE 1200m 1800m 2400m