CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 9 MINUTES

MIN 1 – 150m Run

MIN 2 – :40 Alt. Samson Lunge

MIN 3 – :40 Slam Ball Deadlifts w/ :02 pause at top

MIN 4 – 150m Run

MIN 5 – :40 Alt. Lunges

MIN 6 – :40 Slam Ball Ground to Overhead

MIN 7 – 150m Run

MIN 8 – :40 Alt. Curtsy Lunges

MIN 9 – :40 Slam Balls

Skill – Performance

EMOM x 7 MINUTES* (No Measure)

1 Strict Toes to Bar

+

2 Kip Swings

+

3 Toes to Bar

*Complex is meant to be unbroken.

**Alternative Reps…

2 Strict Toes to Bar

+

4 Kip Swings

+

6 Toes to Bar

(No Measure)

Skill – Fitness

EMOM x 7 MINUTES* (No Measure)

1 Strict Knees to Chest

+

2 Kip Swings

+

3 Toes to Something

*Complex is meant to be unbroken.

**Alternative Reps…

2 Strict Knees to Chest

+

4 Kip Swings

+

6 Knees to Chest

(No Measure)

Workout – All

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run*

10 Toes to Bar or Knees to Chest

20 Walking Lunges

25 Slam Balls (Athlete Choice)

*Increase by 200m each round.

(Score is Rounds + Reps)

Cool Down – All

ON A 6:00 RUNNING CLOCK… (No Measure)

Foam Roll Quads/ Calves

(No Measure)