CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

400m Group Run

Then Into…

2 SETS

8 WB Thrusters w/ :01 Pause Overhead

8 WB Alt. Lunges (hold ball at chest height)

8 WB Ground to Overhead

8 Kip Swings*

-100m Jog b/t Sets-

*In the second set, perform Kipping Knee Raise

**Goal of this warm-up is full-body functional movement. In Set 1, move with intention and feel each position. In Set 1, move more fluidly but keep a high quality of movement.

Workout – Performance

“TRIPLE THREAT” (Time)

3 SETS EACH FOR TIME
400m Run
20 Toes to Bar
30 KB Swings (53/35)
40 KB Goblet Alt. Lunges
50 Wall Balls (20/14)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG KB: (24/16)
KG WB: (9/6)

*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.

Workout – Fitness

“TRIPLE THREAT (FITNESS)” (Time)

3 SETS EACH FOR TIME
400m Run
10 Toes to Something
20 KB Swings (35/26)
30 KB Goblet Alt. Lunges
40 Wall Balls (14/10)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

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

*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.

Optional Cool Down

Metcon (No Measure)

2 SETS FOR QUALITY

5 Up Dog to Down Dog

:30/:30 Down Dog Hip Opener

5 Cat/Cows

:30/:30 Child’s Pose Side Stretch

-1:00 Slow Nasal Breathing b/t Sets-

(No Measure)