CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

5 Wrist Extension Leans*

5 Wrist Flexion Leans**

10 Scap Push-Ups

5/5 Box Step-Ups

:20 Dead Hang

*Palms face down on the floor with elbows extended. Lean in to stretch the wrist/forearm, then ease back.

**Back of the hands on the floor with elbows extended. Lean back to stretch the wrist/forearm, then ease out.

Into…

AMRAP x 5 MINUTES

100m Run

10 Alt. Shoulder Taps

5 Push-Ups

10 Box Jumps

Workout – Performance

Metcon (Time)

FOR TIME*

200m DB Farmer Carry (50/35)

20 Hand Release Push-Ups

200m Run

20 Box Jump Overs (24/20)

400m DB Farmer Carry

40 Hand Release Push-Ups

400m Run

40 Box Jump Overs

*Weight Vest Optional.

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

Metcon (Time)

FOR TIME

200m DB Farmer Carry (35/20)

20 Push-Ups

200m Run

20 Box Jump Overs (20)

400m DB Farmer Carry

40 Push-Ups

400m Run

40 Box Jump Overs (20)

(Score is Time)

KG DB: (15/10)

Cool Down

Metcon (No Measure)

FOR RECOVERY

8:00 of Yoga Flow…

Suggested Flow:

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

1:00 Frog Stretch

1:00 Child’s Pose

2:00 Rebound

(No Measure)