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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

PART 1 (MIN 0-3:00)

25ft Line Drills…

Toe Walk

Heel Walk

Straight Leg Kicks

Bear Crawl

Quad Crawl

Into…

PART 2 (MIN 3:00-8:00)

2 ROUNDS

100m Run

10 Alt. Forward BW Lunges w/ hands behind head*

8 Kip Swings

6 Empty Barbell “Up + Overs”**

*2nd Round: 10 Alt. Reverse BW Lunges. The hands behind the head focuses on an upright torso position before using a barbell.

**Bar starts in the front rack position. Dip + punch overhead, then gently lower & absorb the barbell on the back rack. Behind the neck push press to bring back to the front rack.

Workout – Performance & Fitness

Metcon (Time)

FOR TIME

800m Run

50 Back Rack Lunges (95/65)

30 Toes to Bar

600m Run

40 Back Rack Lunges

25 Toes to Bar

400m Run

30 Back Rack Lunges

20 Toes to Bar

(Score is Time)

KG BB: (42.5/30)
RAINED OUT?

SUB:

1000/800 – 750/600 – 500/400m Row/SkiErg

2400/2100 – 1800/1600 – 1200/1100m Assault Bike

Finisher

Performance & Fitness (No Measure)

3 SETS

12 DB Zottman Curls

10/10 SA DB Upright Row

1:00 Hollow Hold*

*Option to Hold DB.

-Rest as Needed b/t Sets-

(No Measure)