CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Run

10 Figure 4’s

10 Alt. Samson Lunges

10 Scap Push-Ups

Into…

1 ROUND

200m Run

10 Alt. Leg Swings

10/10 Split Squats

10 Tempo Push-Ups (31X1)

Into…

1 ROUND

200m Run

10 Alt. Knee to Chest Steps

20 Walking Lunges

10 Push-Ups or Hand Release Push-Ups

Workout – Performance

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

400m Run

15 Hand Release Push-Ups

30 Walking Lunges

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

400m Run

15 Push-Ups

30 Walking Lunges

(Score is Rounds + Reps)

Finisher – All

3 SETS (No Measure)

12-15 DB Flyes*

12-15 DB Pullovers*

12-15 Bent Over Reverse Flyes

*Option to use Bench or Wall Ball.

-Rest As Needed b/t Sets-

(No Measure)