CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

LINE DRILLS (1x Each)

Jog (Down + Back)

Quad Stretch + Reach (Down)

Alternating Single Leg RDL (Back)

Lunge + Twist (Down)

Side to Side Lunge (Back)

Carioca (Down + Back)

Side Shuffle (Down + Back)

Into…

2 ROUNDS

12 Alt Piked Toe Taps

10 Scap Push Ups

8 Push Ups

6 BB RDL

Into…

OPTIONAL: 200m-400m Run

Workout – Performance

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

800m Run

40 Push-Ups*

20 Sumo Deadlifts (225/155)

*Option for Hand Release

(Score is Rounds + Reps)

KG BB: (100/70)

Workout – Fitness

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

800m Run

30 Push-Ups

20 Sumo Deadlifts (155/105)

(Score is Rounds + Reps)

KG BB: (70/47.5)

Finisher – All

2-3 SETS (No Measure)

8/8 Single Leg Empty BB RDL

10-12 Hamstring Curls on MedBall

:45/:45 Side Plank

-Rest As Needed b/t Sets-

(No Measure)