CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

0:00-3:00 RUNNING DRILLS…

High Knees

Butt Kicks

Toe/Heel Walk

Inside/Outside Foot Walk

Quad Stretch to Knee Hug

Into…

400m Group Jog (MIN 3-5)

Into…

2 ROUNDS (MIN 5-8)

5 Barbell Deadlifts

5 Barbell Upright Rows

10 Barbell Elbow Punches

into…

1-2 ROUNDS (MIN 8-10)

100m Run

5 Barbell Strict Press w/ :01 Pause at the top

Workout – Performance

“AVA” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)

(Score is Rounds + Reps)

*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.

KG BB: (42.5/30)

Workout – Fitness

“AVA (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (65/45)

(Score is Rounds + Reps)

*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.

KG BB: (30/20)

Optional Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Alt. Groiners w/Twist

MIN 2 – :45 Alt. Deadbugs

MIN 3 – :45 Rebound Pose w/Box Breathing*

*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold

(No Measure)