CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike (EZ → MOD → HARD)

Then…

AMRAP x 5 MINUTES

10 Alt. Lunges

5 Controlled Shoulder Kips (keep the swing tight)

10 Med Ball Ground 2 OH

5 V-ups or Tuck-ups

Then…

2:00 Additional Squat Prep…

10 Bootstrapper Squats (slow and controlled)

:30 Bottom of Squat Hold (open ankles, hips, quads)

10 1+¼ Squats (1 full squat, then up/down ¼ then up)

Workout

RX: Metcon (Time)

WZA ONLINE QUALIFIER

Week 2

FOR TIME*

150 Wall Balls (20/14)**

75 Toe To Bar

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way.

** (10’/9′) for M/F
SEE STANDARDS HERE: https://wodapalooza.com/workout/2019-2020-indy-oc-wod-4/

SC: Metcon (Time)

WZA ONLINE QUALIFIER

Week 2

FOR TIME*

150 Wall Balls (14/10)**

75 Toe To Something

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way.

**10’/9′ for M/F

BG: Metcon (Time)

WZA Adjusted Version:

FOR TIME

100 Wall Balls (14/10)

50 Butterfly Weighted Sit Up (14/10)

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way. Please see the official WZA movement standards for the weighted sit-up while holding the WB.

**10’/9′ for M/F