CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

OPTIONAL MOBILITY

5 Down Dog to Cobra

5/5 Groiner with Twist

5/5 Samson Lunge

5/5 Cat-Cow

5 90/90 Rotations

Into…

2 ROUNDS

:20 Bottom of WB Squat Hold

10 WB Push Press

10 WB Front Squats

5 Up-Down + Shoulder Taps

:20 Hollow Hold

Into…

1-2 ROUNDS

7 WB Thrusters

7 Burpees

7 Sit-ups

Workout – Performance

FOR TIME (Time)

50-40-30-20-10

Wall Balls (20/14)

Burpees

Sit-Ups*

*GHD Optional

(Score is Time)

KG WB: (9/6)

Workout – Fitness

FOR TIME* (Time)

40-30-20-10

Wall Balls (14/10)

Burpees

Sit-Ups

*100 Reps Total of Each Movement

(Score is Time)

KG WB: (6/5)

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME*

100-80-60-40-20

Wall Balls (Athlete Choice)

Burpees

Sit-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Time)

Optional Cool Down – All

1-2 ROUNDS FOR QUALITY (No Measure)

100m EZ Walk

10 Cat/Cows

10 Alt. Bird Dogs

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)