CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

LINE DRILLS*

Toe Walk

Heel Walk

A March Drill

B March Drill

Side-to-Side Skip

Karaoke

200m Run

Into…

1 SET

10 Scap Push-Ups

10/10 Single Leg Glute Bridge-Ups

10/10 Staggered Stance Good Morning

Into…

1 SET

8 Push-Ups

8 Vertical Jumps

8 Walking Lunges

*Athletes will line up and perform the drills 25ft out and jog back.

Skill – All

4 SETS* (No Measure)

1 Segmented Power Clean**

+

1 Hang Power Clean

+

1 Hang Squat Clean

*Keep weight Light. This is meant to be prep for tomorrow’s 1-Rep Attempt!

**Pause Below the Knee, Above the Knee, Power Position, then complete Power Clean.

(No Measure)

Workout – All

AMRAP x 18 MINUTES* (AMRAP – Rounds and Reps)

400m Run

20 Push-Ups**

200m Run

20 Walking Lunges

*Weight Vest Optional.

**Option for Hand Release Push-Ups.

(Score is Rounds + Reps)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – 10 Alt. Bird Dogs

MIN 2 – :25/25 Empty Barbell Quad Smash

MIN 3 – 1:00 Rebound Pose

(No Measure)