CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Jog*

5/5 Leg Swings Forward + Back

25ft Heel Walk

5/5 Leg Swings Left + Right

25ft Toe Walk

5 Push-Up to Down Dog

*In 2nd round, switch to a 400m Run

Workout

Metcon (Time)

FOR TIME

1 Mile Run

50 Back Rack Lunge (95/65)|(65/45)

50 Push Press

800m Run

25 Back Rack Lunge

25 Push Press

400m Run

12 Back Rack Lunge

12 Push Press

(Score is Time)

KG BB: (42.5/30)|(30/20)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

1 Mile Run

80 Back Rack Lunge (95/65)|(65/45)

80 Push Press

800m Run

40 Back Rack Lunge (95/65)|(65/45)

40 Push Press

400m Run

20 Back Rack Lunge (95/65)|(65/45)

20 Push Press

*Partners will complete runs together and split other work as needed. While P1 works on Back Rack Lunges while P2 holds Plate (45/35) OH. While P1 works on DB Push Press while P2 Holds Parallette L-Sit or Tuck Sit.

(Score is Time)

KG BB: (42.5/30)|(30/20)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Foam Roll Quad (R)

1:00 Foam Roll Quad (L)

1:00 Pigeon Pose (R)

1:00 Pigeon Pase (L)

1:00 Butterfly Stretch

(No Measure)