CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

MOBILITY FLOW

1 ROUND

5 Inch Worm to Up-Dog

5/5 Groiners + Twist

:30/:30 Child’s Pose

5/5 Cat-Cow

5/5 Moose Antlers

:30 Bottom of the Squat Hold

Into…

2 ROUNDS

6 Lateral Box Step-Overs

8 Up/Down into Down Dog

10/10 DB Deadlift

Into…

2 ROUNDS

6 Half Box Jumps or Step-Ups

5 Strict Burpees

:45/:45 Suitcase Hold

Workout – Performance

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES*

100m DB Suitcase Carry (50/35)**

8 Box Jump Overs or Lateral Box Step-Overs (24/20)

6 Burpees or Up-Downs

-Rest 1:00 b/t Sets-

*Start at the beginning of each AMRAP.

**Switch hands as needed.

(Score is Lowest Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES*

100m DB Suitcase Carry (35/20)**

8 Box Jump Overs or Lateral Box Step-Overs (20)

6 Burpees or Up-Downs

-Rest 1:00 b/t Sets-

*Start at the beginning of each AMRAP.

**Switch hands as needed.

(Score is Lowest Rounds + Reps)

KB DB: (15/10)

Partner Workout Option

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

AMRAP x 21 MINUTES*

200m DB Suitcase Carry

30 Box Jump Overs or Lateral Box Step-Overs (Athlete Choice)

30 Burpees or Up-Downs

*P1 and P2 will complete the 200m Carry together and switch the DB as needed. For the other two movements, P1 works while P2 holds the DB above the waist. If the DB drops below the waist at any time P1 & P2 must complete 10 Synchro Air Squats.

(Score is Rounds + Reps)

Optional Murph Prep – All

WEEK 4/ DAY 2

No additional prep today! Workout as normal the remainder of the week. Do not do anything too crazy Saturday or Sunday leading into Memorial Day Murph! The prep is done.