CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Run

10 Cossack Squats

6 Cat Cow

10/10 Adductor Rocks

Into…

1 ROUND

200m Run

10 Bootstrappers

6 Push-Up to Pike

5/5 Split Squats

Into…

1 ROUND

200m Run

10 Air Squats

6 Hand-Release Push-Ups

10 Walking Lunges

Hero Workout – Performance

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Hero Workout – Fitness

LOREDO (FITNESS) (Time)

6 ROUNDS FOR TIME

18 Air Squats

18 Push-Ups

18 Walking Lunges

400m Run

(Score is Time)

Partner Workout Option

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

AMRAP x 28 MINUTES*

50 Air Squats

50 Push-Ups

50 Walking Lunges

400m Run

*The 400m Run will be completed together. All other movements will be split as needed with P1 working while P2 rests.

(Score is Rounds + Reps)

Optional Cool Down – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Foam Roll or Stretch as Needed

(No Measure)