CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

12 WB Front Squats

12 Alt. Box Step-Ups

12 KB Deadlifts

Into…

1 ROUND

10 WB Thruster

10 Box Jumps (20)

10 KB Russian Swings

Into…

1 ROUND

8 Wall Ball Shots

8 Box Jumps

8 KB Swings (Overhead)

Workout – Performance

Morrison (Time)

50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)

Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
(Score is Time)

NOTE — Option for heavier bell and eye-level swing.

KG WB: (9/6)

KG KB: (24/16)

Workout – Fitness

“MORRISON (FITNESS)” (Time)

FOR TIME
45-35-25-15-5
Wall Balls (14/10)
Box Jumps (20)
KB Swings (35/26)

(Score is Time)

NOTE — Option for heavier bell and eye-level swing.

KG WB: (6/5)
KG KB: (16/12)

Optional Cool Down

5-10 MINUTE FOAM ROLL (No Measure)

Options…

Quads

Glutes

Lats

Calves

(No Measure)