CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES*

100m Run

12 Sit-ups

10 Good Mornings

8 Narrow Squats

*@ 4:00 Mark, Switch to…

100m Run

12 Sit-Ups

10 KB Deadlifts

8 KB Sumo Squats

Strength

Metcon (Weight)

3 SETS*

10-12 Deficit KB Romanian Deadlift

12-15 Deficit KB Sumo Squats

-Rest As Needed b/t Sets-

*Keep weight Moderate. Each foot should be placed on one 45lb plate (roughly 12 inches between the 2 plates).

(Score is Weight)

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Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

400m Run

50 Russian KB Swings (53/35)|(35/26)

50 Sit-Ups

*Both partners will run together. Split all over work as needed. While P1 completes Russian KB Swings P2 completes a Wall Sit. While P1 completes Sit-Ups P2 completes a Plank or Hollow Hold.

(Score is Time)

KG KB: (24/16)|(16/12)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

1000m Run

50 Russian KB Swings (53/35)|(35/26)

50 Sit-Ups

(Score is Time)

KG KB: (24/16)|(16/12)