CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

RUNNING PREP (6:00 MINUTES)

200m Run

25’ Calf Walk

25’ Side Lunges

25’ Samson Lunges

25’ High Knees

25’ Butt Kickers

25’ High Kicks

400m Run

Into..

2-3 ROUNDS (Time Permitting)

5 Cat/ Cows

5 Sumo Good Mornings + 5 Sumo Squats*

10 Tuck-Ups w/ :01 Pause at Top

40 Single Unders**

*Perform 5 SGM then 5 SS.

**RND2-3 Complete :20-:30 Double Unders.

Workout – Performance

AMRAP x 22 MINUTES* (AMRAP – Rounds and Reps)

30 Double Unders

15 V-Ups

7 Sumo Deadlifts**

*At 0:00 & at 11:00 complete an 800m Run. Pick up where you left off when back.

**Deadlift Weight Options:

(185/135)

(225/155)

(275/185)

(Score is Rounds + Reps)

KG BB1: (85/60)

KG BB2: (100/70)

KG BB3: (125/85)

Workout – Fitness

AMRAP x 22 MINUTES (AMRAP – Rounds and Reps)

60 Single Unders

15 Tuck-Ups

7 Sumo Deadlifts**

*At 0:00 & at 11:00 complete an 800m Run. Pick up where you left off when back.

**Deadlift Weight Options:

(135/95)

(155/105)

(185/135)

(Score is Rounds + Reps)

KG BB1: (60/42.5)

KG BB2: (70/47.5)

KG BB3: (85/60)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES*

60 Double Unders

30 V-Ups or Tuck-Ups

14 Sumo Deadlifts (Athlete Choice)**

*Workout starts with a 800m Run. Partners run together. For all other movements, P1 works while P2 rests. Split work as needed. At the 11:00 mark, both partners will complete another 800m Run together and pick up where they left off in the AMRAP when back.

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

10/10 Single Arm Seated Banded Lat Pulldown

5/5 Single Arm Wrist Nerve Floss

-Rest as Needed b/t Sets-

(No Measure)