CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

50’ Side Shuffle (25’ Down/Back)

50’ Bear Crawl (25’ Down/Back)

12 Alt. Lunges

5 KB Jefferson Curls

5 Cat Cows

Into…

2 ROUNDS

25 Forward Jog

25’ Reverse Jog

25’ Karaoke

10 KB Deadlifts

5 Russian KBS

6 KB Alt. Lunges

Workout – Performance

EVERY 3:30 x 6 SETS (AMRAP – Reps)

25 Russian KB Swings (70/53)

20 KB Goblet Alt. Lunges

Max 25′ Shuttle Runs in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Lowest Shuttle Runs)

KG KB: (32/24)

Workout – Fitness

EVERY 3:30 x 6 SETS (AMRAP – Reps)

20 Russian KB Swings (53/35)

20 KB Goblet Alt. Lunges

Max 25′ Shuttle Runs in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Lowest Shuttle Runs)

KG KB: (24/16)

Optional Cool Down – All

1-2 SETS FOR QUALITY (No Measure)

8 SLOW Cat/ Cows

10 Alt. Supermans

:45/:45 KB Calf Smash

:45/:45 KB Quad Smash

-Rest As Needed b/t Sets-

(No Measure)