CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

TABATA WARM-UP…Grab a plate, and a mat:

4 SETS x 4 STATIONS (:20 on / :10 off)

-Rotate between each movement in each set

MOVT 1- Plate G2O

MOVT 2- Plate Strict Press

MOVT 3- Plate Windmill*

MOVT 4- Plate Sit-Ups (press plate to OH position at top of sit-up)

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice HS Walking Skill*

*Different Drills Depending on Level…

Intro – Box Walk

Intermediate – Spotted Walk

Advanced – Hand Walking & Turn-Arounds

(No Measure)

Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 Back Rack Lunges (95/65)|(65/45)

1:00 Box Jump Over (24/20)

1:00 Hang Power Clean

1:00 Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)