CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

LINE DRILLS*

Knee Hug March

Lunge to Groiner

Toy Soldiers

Walk on Heels

Karaoke

Butt Kickers

High Knees

Into…

2-3 ROUNDS

200m Run

10 Alt. Walking Lunges

10 Sit-Ups

*Perform the drills 25ft out and jog back.

Workout – All

EVERY 7:00 x 4 SETS (Time)

800m Run

20 Walking Lunges

30 Sit-Ups

Rest with Time Remaining…

-No Additional Rest b/t Sets-

(Score is Slowest Set)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 28 MINUTES

800m Run

80 Walking Lunges

100 Sit-Ups

400m Run

60 Walking Lunges

80 Sit-Ups

200m Run

40 Walking Lunges

60 Sit-Ups

*P1 works while P2 rests on the bodyweight movements. Alternate as needed to complete the reps. Both partners complete the runs together.

(Score is Rounds + Reps)

Optional Finisher

2-3 SETS (No Measure)

20 DB Alt. Curls

20 Hollow Rock

20 Single DB Pullover

-Rest As Needed b/t Sets-

(No Measure)