CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

4 ROUNDS*

:45 Row (SPM 25-27) → (SPM 27-30) → (SPM 30-32) → EZ Pace

10 Alt. Cossack Squats → 10 Kang Squats → 10/10 Ankle Rotations → 10/10 Forward Leg Swings

A March Drill** → B March Drill*** → Lateral Shuffles → Shuttle Run

*For the running drills, athletes will perform the movements 25’ out and 25’ back.

**Walking High Knees. Move slow and w/ a slight pause at the top of the high knee.

***At the top of the High Knee, extend the leg out to extend/ stretch the hamstring, bring the leg back in and repeat on the opposite side.

Workout – Performance

Metcon (AMRAP – Rounds)

EVERY 2:00 x 6 SETS

25/20 Cal Row

Max 50′ Shuttle Runs*

*25′ out and 25′ back.

-Rest 1:30 b/t Sets-

(Score is Lowest Round of 25′ Shuttle Runs)

Workout – Fitness

Metcon (AMRAP – Rounds)

EVERY 2:00 x 6 SETS

20/15 Cal Row

Max 50′ Shuttle Runs*

*25′ out and 25′ back.

-Rest 1:30 b/t Sets-

(Score is Lowest Round of 25′ Shuttle Runs)

Finisher

Metcon (No Measure)

3 SETS

30 DB Chest Flyes*

20 DB Twisting Curls

10 Banded KB Curls

-Rest As Needed b/t Sets-

*Complete on floor.

(No Measure)