CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

200m Run

25’ High Kicks + 25’ Cherry Pickers

25’ Toe Walk + 25’ Heel Walk

10 Step-Ups

5 Bootstrap Squats

Into…

2 ROUNDS

200m Run

25’ Knee Hugs + 25’ Toe Grabs

25’ High Knees + 25’ Butt Kickers

10 Box Jumps

5 MB Front Squats

5 MB Push Press

Workout – Performance

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
KG WB: (9/6)

Workout – Fitness

“KELLY (FITNESS)” (Time)

5 ROUNDS FOR TIME

400m Run

20 Wall Balls (14/10)

20 Box Jumps (20)

(Score is Time)

KG WB: (6/5)

Optional Murph Prep – All

WEEK 4/ DAY 1 (No Measure)

CONDITIONING

3 SETS

400m Run @ 80%

200m Jog @ 50-60%

-100m Walking Rest b/t Sets-

*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.

(No Measure)

STRENGTH

5-7 SETS

5 Strict Pull-Ups

10 Tempo Push-Ups (1111)

15 Tempo Air Squats (1111)

-Rest as Needed b/t Sets-

*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!

(No Measure)