CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 SET

10 Calf Raises

10 Tibialis Raises

10 Alt. Step-Ups

10/10 Bodyweight Single Leg RDL

Into…

1 SET

10 Alt. Groiners

10 Alt. Step-Overs

10/10 Single Leg Glute Bridge-Ups

Into…

8 Kang Squats

8 KB Deadlifts

8 Broad Jumps

Workout – Performance

Metcon (Time)

FOR TIME

5-15-25-35-25-15-5

KB Swing (70/53)

Box Jump Overs (24/20)

(Score is Time)

KG KB: (32/24)

Workout – Fitness

Metcon (Time)

FOR TIME

5-15-25-35-25-15-5

KB Swing (53/35)

Box Jump Overs (20)

(Score is Time)

KG KB: (24/16)

Finisher

Metcon (No Measure)

2 SETS

10 Leg Lifts

20 Sit-Ups

30 Alt. Plank Hip Taps

40 Alt. Hollow Body Flutter Kicks

30 Alt. Plank Hip Taps

20 Sit-Ups

10 Leg Lifts

-Rest As Needed b/t Sets-

(No Measure)