CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

200m Run

10 BB Clean Deadlifts

8 BB Alt. Elbow Punches

6 BB Strict Press

4 Alt. Groiners

Into…

2 ROUNDS

200m Run

10 BB Snatch Deadlifts

8 BB BTN Push Press

6 PVC Pass Throughs

4 Cat Cows

Workout of the Week – Performance

“AVA” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)

(Score is Rounds + Reps)

*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.

KG BB: (42.5/30)

Workout of the Week – Fitness

“AVA (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (65/45)

(Score is Rounds + Reps)

*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.

KG BB: (30/20)

Optional Cool Down – All

EMOM x 6 MINUTES (No Measure)

MIN 1 – :45 Alt. Groiners w/Twist

MIN 2 – :45 Alt. Deadbugs

MIN 3 – :45 Rebound Pose w/Box Breathing*

*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold

(No Measure)