CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

LINE DRILLS

25’ Alt. Knee Hugs

25’ Alt. Quad Stretch

25’ Hamstring Scoops

25’ Toy Soldier

25’ Toe Walk

25’ Heel Walk

25’ High Knees

25’ Butt Kickers

200m Run

Into…

CHIPPER WARM-UP

8 Scap Pull-Ups

8 Alt. Lunges

:30 Plank Hold

8 Hanging Lat Pressdowns

8 Alt. Step-Ups

:30 Handstand Hold

8 Kip Swings

8 Box Jumps

:30 Dead Hang Hold

:15 Chin Over the Bar Hold

Strength – All

4 SETS (No Measure)

1:00 Plank Hold

:30 Handstand Hold*

:30 Dead Hang Hold

:15 Chin Over the Bar Hold

-Rest As Needed b/t Sets-

*Option for Wall or Freestanding.

(No Measure)

Workout – All

4 SETS (Time)

400m Run

15 Toes to Bar or Toes to Something

30 Box Jumps (Athlete Choice)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)