CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

LINE DRILL WARM-UP*

Alt. Knee Hug Stretch

Alt. Hamstring Sweep

Toe Walk

Heel Walk

Karaoke

*25ft out and back / each

Into…

3 ROUNDS

100m Run

4 Alt. Groiner w/ Thoracic Twist

4 “Slow” Air Squats + 4 Jumping Air Squats

8 Alt. Elbow Punches

Strength – All

Back Squat (5-4-3-2-1*)

*Start Moderate and build to Heavy.

(Score is Weight)

Workout of the Week – Performance

“DAD TO THE BONE (PERFORMANCE)” (Time)

FOR TIME

800m Run

40 Back Squats (155/105)*

800m Run

*Bar must come from the floor.

(Score is Time)

KG BB: (70/47.5)

Workout of the Week – Fitness

“DAD TO THE BONE (FITNESS)” (Time)

FOR TIME

800m Run

40 Back Squats (115/75)*

800m Run

*Bar must come from the floor.

(Score is Time)

KG BB: (52.5/35)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Reps)

AMRAP x 12 MINUTES*

Max Back Squats (Athlete Choice)

*P1 completes a 200m Run while P2 completes Max Back Squats. Once P1 is back, partners switch. Bar must come from the floor.

(Score is Total Reps of Back Squats)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)