CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

3 ROUNDS

:15 High Knees in place

:15 Butt Kickers in place

:15 Push-Up to Down Dog

:15 Squat

Into…

SPECIFIC WARM-UP

2 ROUNDS

100m Run

10 Alternating V-Ups*

8 Elbow Punches

6 Strict Press

4 Front Squats

*2nd Round perform Alt. Supermans

Strength – All

NCFIT LIFT-OFF 24.3 (ALL) (Weight)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex of…

1 Thruster

+

2 Shoulder to Overhead

(Score is Weight)

Workout – Performance

FOR TIME (Time)

400m Run

21 Thrusters (95/65)

400m Run

15 Thrusters (115/75)

400m Run

9 Thrusters (135/95)

(Score is Time)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

Workout – Fitness

FOR TIME (Time)

400m Run

21 Thrusters (65/45)

400m Run

15 Thrusters (75/55)

400m Run

9 Thrusters (95/65)

(Score is Time)

KG BB1: (30/20)

KG BB2: (35/25)

KG BB3: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Foam Roll

-Rest as Needed b/t Sets-

(No Measure)