CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

RUNNING WARM-UP

200m Run

25’ High Kicks

25’ Cherry Pickers

25’ Walking Samson Lunges

25’ Rvs Walking Lunges w/twist

into…

200m Run

25’ High Knees

25’ Butt Kickers

25’ Inch Worms

25’ Slinkies*

into…

200m Run

25’ Toe Walk

25’ Heel Walk

25’ High Skips

25’ Broad Skips

*Like an Inch Worm, touch your toes and walk your hands to a Plank. Front the Plank, jump your feet back to your hands, like an Up-Down. Stand up and repeat.

GENERAL WARM-UP

2 SETS

10 Box Jumps / Step-Ups

8 Tib Raises + 8 Calf Raises

6/6 Single Arm Ring Rows

4 Scap Pull-Ups

Workout – Performance

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 200m Run

MIN 2 – 15 Box Jumps (24/20)

MIN 3 – 200m Run

MIN 4 – Max Rope Climbs

MIN 5 – Rest

(Score is Total Reps of Rope Climbs)

Workout – Fitness

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 150m Run

MIN 2 – 10 Box Jumps (20)

MIN 3 – 150m Run

MIN 4 – Max Strict Pull-Ups or Ring Rows

MIN 5 – Rest

(Score is Total Reps of Pull-Ups or Ring Rows)

Optional Cool Down – All

2-3 SETS (No Measure)

:30/:30 Half Pigeon on Box

15 Glute Bridge-Ups + :30 Glute Bridge Hold

100m EZ Walk

-Rest as Needed b/t Sets-

(No Measure)