CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

400m Run

10 Child’s Pose Single Arm Lifts

10 Dead Bugs

10 Lateral Lunges

Into…

1 ROUND

300m Run

10 Scap Pull-Ups

10 Strict Sit-Ups

10 Alt. Lunges

Into…

1 ROUND

200m Run

10 Ring Row

10 Plate Sit-Ups*

10 Plate Gun Hold Alt. Lunges

*Holding plate at chest.

Partner Workout – All

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

AMRAP x 28 MINUTES*

400m Run

60 Ring Rows**

80 Plate Weighted Sit-Ups (Athlete Choice)

100 Plate Gun Hold Alt. Lunges

*P1 works while P1 rests. The 400m Run will be completed together, all other work will be split as needed.

**Option for Strict Pull-Ups.

(Score is Rounds + Reps)

Solo Workout Option – All

EVERY 5:00 x 5 SETS (AMRAP – Reps)

400m Run

20 Ring Rows

30 Plate Weighted Sit-Ups (Athlete Choice)

Max Plate Gun Hold Alt. Lunges in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Lunge Reps)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Lat Stretch*

MIN 2 – 10-12 Alt. DB Around the Worlds

MIN 3 – :45 EZ Cardio

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Childs Pose Single Arm Lifts

(No Measure)