CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP (25’ each)

Knees to Chest

Heels to Butt

Toy Soldiers

High Knees

Butt Kickers

Single Leg High Knees (leg 1)

Single Leg High Knees (leg 2)

Straight Leg Run

Side shuffle (Down + Back)

Carioca (Down + Back)

200m Run

*SPECIFIC WARM-UP*

2 ROUNDS

10 Toe Touch Jumping Jacks

10 BB Elbow Punches

5 Hang Muscle Cleans

5 Strict Press

Strength – All

ON A 20:00 RUNNING CLOCK… (Weight)

Build to a Moderate-Heavy Complex

1 Power Clean

+

1 Hang Clean*

+

2 Shoulder to Overhead

*Option for Squat or Power.

(Score is Weight)

Workout – Performance

2 ROUNDS FOR TIME (Time)

400m Run

15 Power Clean & Jerks (135/95)

(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

2 ROUNDS FOR TIME (Time)

400m Run

15 Power Clean & Jerks (95/65)

(Score is Time)

KG BB: (42.5/30)

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME

800m Run

60 Power Clean & Jerks (Athlete Choice)

*P1 and P2 complete the 800m Run together. Once back P1 will work while P2 rests. Split Clean & Jerk reps as needed.

(Score is Time)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)