CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

LINE DRILLS (25’ EACH)

Knees to Chest

Heels to Butt

Toe Walk

Heel Walk

Toy Soldiers

Figure 4

Walking Lunge + Twist

High Knees

Butt Kickers

SL High Knee (R)

SL High Knee (L)

Straight Leg Run

Side Shuffle (Down + Back)

into…

3 ROUNDS

100m Run

8 Bent Arm Banded Pull-Apart

6/6 Split Squat

4 Push-Up*

*2nd Round perform 4 Up-Downs

3rd Round perform 4 Burpees

Partner Workout – All

IN TEAMS OF 2… (AMRAP – Reps)

ON A 25:00 RUNNING CLOCK…*

1 Mile Run

200 Push-Ups

100 DB Goblet Alt. Lunges (Athlete Choice)

Max Synchro Burpees in Time Remaining…

*Run is performed together. Partition the Push-Ups and Goblet Lunges as needed…P1 works while P2 rests. Synchro Burpees must be completed together.

(Score is Total Synchro Burpees)

Solo Workout Option – All

AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)

400m Run

40 Push-Ups

30 DB Goblet Alt. Lunges (Athlete Choice)

20 Burpees

(Score is Rounds + Reps)

Optional Cool Down – All

5-10 MINUTE FOAM ROLL (No Measure)

Options….

Quads

Glutes

Lats

Calves

(No Measure)