CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

200m Run

20 Crunches

10 Step Ups

10 Alt. Ring Rows

Into…

1-2 ROUNDS

100m Run

2 Rope Pull-Ups or 4 Kip Swings

8 Step Overs

8 Sit-Ups

Workout – Performance

EVERY 6:00 x 5 SETS (Time)

400m Run

20 Box Step Overs (24/20)

20 Sit-Ups

3 Rope Climbs

-Rest w/ Time Remaining-

(Score is Slowest Set)

Workout – Fitness

EVERY 6:00 x 5 SETS (Time)

300m Run

15 Box Step Overs (20)

15 Sit-Ups

6 Strict Knees to Elbow

-Rest w/ Time Remaining-

(Score is Slowest Set)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Couch Stretch

10/10 Seated Single Leg Lifts

10 Seated Double Leg Lifts

20 Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)