CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

200m Run

Into..

:30/:30 Banded Ankle Distractions

:30/:30 Banded Lateral Hip Distraction

:30/:30 Banded Anterior Hip Distractions

Into…

2 ROUNDS

30 Single Unders

5/5 Hip Airplanes

10/10 Adductor Rocks

5/5 Staggered Stance Good Mornings

5/5 Reverse Lunge to High Knee Jump

Into…

200m Time Trial

Workout – Performance

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 200m Run

MIN 2 – 50 Double Unders

MIN 3 – 200m Run

MIN 4 – Max Alt. Lunges

MIN 5 – Rest

(Score is Total Lunges)

Workout – Fitness

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 150m Run

MIN 2 – 100 Single Unders

MIN 3 – 150m Run

MIN 4 – Max Alt. Lunges

MIN 5 – Rest

(Score is Total Lunges)

Finisher – All

EMOM x 6 MINUTES (No Measure)

MIN 1 – :40 Single DB Curls

MIN 2 – :40 Single DB Overhead Tricep Extensions

(No Measure)