Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Jog

10 Leg Swings Forward + Back (ES)

10 Leg Swings Cross Body (ES)

10 Floor Scrapers

10 Calf Raises

10 Glute Bridge Raises

10 Dead Bugs

Into…

2 ROUNDS

6 Pause Up-Downs (2nd RND: No pause)

6/6 Ankle Rolls In

6/6 Ankle Rolls Out

10 Sec High Knees

10 Sec Butt Kickers

10 Sit Ups

Workout – All

EMOM x 30 MINUTES (AMRAP – Reps)

MIN 1 – 15 Up-Down to Target*

MIN 2&3 – 400m Run

MIN 4 – Max Sit-Ups

MIN 5 – Rest

*Target ideally is 6″ above standing reach.

(Score is Total Sit-Ups)

Optional Cool Down – All

1-2 SETS FOR QUALITY (No Measure)

200m Cool Down Walk

10 Cat/Cows

:30/:30 Side Plank

-Rest as Needed b/t Sets-

(No Measure)