CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 6 MINUTES (:45 On / :15 Off)

MIN 1 – Row*

MIN 2 – Up-Down + Box Step-Up

MIN 3 – Inchworm + Push-Up

*2nd round, perform a 200m Run.

Workout – Performance

Small (Time)

3 Rounds For Time

1,000 meter Row

50 Burpees

50 Box Jumps (24/20 in)

800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here
(Score is Time)

Workout – Fitness

“SMALL (FITNESS)” (Time)

3 ROUNDS FOR TIME
800/600m Row
35 Burpees
35 Box Jumps (20)
600m Run

(Score is Time)

Optional Cool Down

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Tib Raises

MIN 2 – :45 Feet Elevated Calf Raises

MI 3 – :45 Childs Pose

MIN 4 – :45 Rebound Pose

(No Measure)