CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

LINE DRILLS

100m Run

25’ High Kicks

25’ Cherry Pickers

25’ Toe Walk

25’ Heel Walk

100m Run

25’ High Knees

25’ Butt Kickers

25’ Heel Toe Stretch

25’ Walking Samson Lunges

Into…

SPECIFIC WARM-UP

1-2 ROUNDS

10 KB Deadlifts

20 Slow Alt. Deadbugs

10 Alt. Groiners

1 ROUND

10 RKB Swings

10 Sit-Ups

10 Cat Cows

Workout – All

FOR TIME* (Time)

1600m Run

120 KB Swings (Athlete Choice)

120 Sit-Ups

*Break up the work in any order or rep scheme to complete for time.

(Score is Time)

Finisher – All

2-3 SETS (No Measure)

20 KB Horn Curls

20 Overhead KB Tricep Extensions

40 KB Alt. Russian Twists

-Rest As Needed b/t Sets-

(No Measure)