CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

PART I) GENERAL WARM-UP (MIN 0-4)

Running Drills…

High Knees

Butt Kicks

Toe/Heel Walk

Quad Stretch to Knee Hug

Straight Leg Kicks

Bear Crawl

Quad Crawl

Into…

PART II) SPECIFIC WARM-UP (MIN 4-10)

AMRAP x 6 MINUTES

100m Run*

8 Alt. Piked Shoulder Tap

:30 Sit-ups

8 Push-up to Pike

:30 Plank Hold (option for side plank / reverse plank)

*Add 50m every round

Workout – All

AMRAP x 20 MINUTES (No Measure)

200m Run*

25 Sit-Ups

*Increase Run by 200m each round. Ex: RND1= 200m, RND2= 400m, and so on.

(No Measure)

Post-Workout Skill – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice Handstand Skill*

*Handstand Options…

Wall/ Box Handstand Hold

Freestanding Handstand

Handstand Walking

(No Measure)