CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

LINE DRILLS*

5/5 Leg Swings (Side-Side)

5/5 Leg Swings (Front to Back)

Hamstring Scoops

Hip Open Gate

Hip Close Gate

High Knees

Butt Kicker

200m Run

*25ft out and jog back

Into..

1 ROUND

8 Up-Down

8 KB Deadlifts

8 Hollow Rocks

Into..

1-2 ROUNDS (Time Permitting)

8 Burpees

8 Russian KB Swings

8 Sit-Ups

Workout – All

“TURKEY TROT” (AMRAP – Rounds and Reps)

AMRAP x 40 MINUTES

200m Run

30 Burpees

400m Run

50 Russian KB Swings (Athlete Choice)

600m Run

60 Sit-Ups

(Score is Rounds + Reps)

*One of Three Turkey Day WOW this week!

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00 Walking Rest or EZ Bike

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)