CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Run

25’ High Kicks

25’ Walking Toe Touches

25’ Walking Figure 4 Stretch

25’ Walking Groiners

25’ High Knees

25’ Butt Kickers

200m Run

Into…

2-3 ROUNDS (Time Permitting)

10 WB Front Squats*

10 WB Push Press*

8 Alt. Step-Ups

6 Box Jumps

*RND 2-3 combine to WB Thruster.

Benchmark Workout – Performance

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
KG WB: (9/6)

Benchmark Workout – Fitness

“KELLY (FITNESS)” (Time)

5 ROUNDS FOR TIME

400m Run

20 Box Jumps (20)

20 Wall Balls (14/10)

(Score is Time)

KG WB: (6/5)

Partner Workout Option

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

AMRAP x 28 MINUTES

400m Run

50 Wall Balls (Athlete Choice)

50 Box Jumps (Athlete Choice)

*P1 & P2 will complete the 400m Run together. Wall Balls and Box Jumps will be split as needed, P1 works while P2 rests.

(Score is Rounds + Reps)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Lat Stretch*

MIN 2 – 10-12 Alt. DB Around the Worlds

MIN 3 – :45 EZ Bike

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Childs Pose Single Arm Lifts

(No Measure)