CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND (4:00)

200m Run

8/8 Ankle Rotations

8 Alt. Box Step-Ups

8 Alt. Groiners

8 Air Squats

100m Run

Into…

2-3 ROUNDS (TIME PERMITTING)

10 Alt. Elbow Punches

8 Alt. Front Rack Lunges

6 Up and Overs*

6 Back Squats

6 Box Jumps*

*Push Press the barbell overhead, carefully lower to the back, Push Press from back rack, carefully lower to front rack.

*Increase height each round.

Workout – Performance

Metcon (Time)

2 ROUNDS FOR TIME

800m Run

40 Back Squats (115/75)

40 Box Jumps (24/20)

400m Run

20 Front Rack Alt. Lunges

20 Box Jumps (30/24)

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

Metcon (Time)

2 ROUNDS FOR TIME

800m Run

40 Back Squats (75/55)

30 Box Jumps (20)

400m Run

20 Front Rack Alt. Lunges

10 Box Jumps (24/20)

(Score is Time)

KG BB: (35/25)

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME*

2 ROUNDS

400m Run

80 Back Squats (Athlete Choice, Moderate)

80 Box Jumps (24/20)

-Immediately Into-

2 ROUNDS

200m Run

40 Front Rack Alt. Lunges

40 Box Jumps (30/24)

*P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90-90 Hip Rotations

100m EZ Walk

5/5 Half Kneeling Hip Openers

10/10 Single Leg Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)