CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

6 Kang Squats

6 Boot Strap Squats

6 Alt. Groiners

6 Yoga Push-Ups

Into…

1 SET

10 Calf Raises

5/5 Side Leg Swings

10 Alt. Box Step-Overs

5 Up-Downs w/ Pause in the Plank Position

100m Run

Into…

1 SET

10 Tib Raises

5/5 Forward Leg Swings

10 Half Box Jumps

5 Strict Burpees

100m Run

Workout – All

6 SETS* (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

100m Run

8 Box Jump Overs (24/20)

6 Burpees

-Rest 1:30 b/t Sets-

*Start at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

Optional Cool Down

8:00 of Yoga Flow… (No Measure)

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

2:00 Frog Stretch

2:00 Rebound

(No Measure)