CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

100m Run

8 Good Mornings

8 Calf + Tib Raise

10 Alt. Lunges + Twist

10 Deadbugs

Into…

AMRAP x 5 MINUTES

30 Single Unders*

10 Tuck-Ups or V-Ups

8 Russian KB Swings

8 KB Goblet Alt. Lunges

*Option to switch to Double Unders @ 3:00.

Partner Workout – All

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES*

400m Run**

60 Toes to Bar or Toes to Something

80 Russian KB Swings (Athlete Choice)

120 KB Goblet Alt. Lunges

160 Double Unders or 320 Single Unders

*P1 & P2 will compete the 400m run together. All other work will be split as needed, P1 working while P2 rests.

**Every 100m= 1 Rep.

(Score is Rounds + Reps)

Solo Workout Option – All

EVERY 5:00 x 6 SETS (Time)

200m Run

10 Toes to Bar or Toes to Something

15 Russian KB Swings (Athlete Choice)

20 KB Goblet Alt. Lunges

40 Double Unders or 80 Single Unders

-Rest w/ Time Remaining-

(Score is Slowest Set)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 SLOW Bird Dogs

10 Slow Alt. Scorpions

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the Groiner.

(No Measure)