CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

LINE DRILLS

25ft of…

Toe Walk

Heel Walk

Forward Hurdlers (kick leg back and bring up and around)

Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards)

Straight Leg Kicks

Quad Stretch + Reach

Butt Kickers

High Knees

Bear Crawl

Quad Crawl

Into…

2 ROUNDS

100M Jog

5/5 DB Halos

5/5 SA DB Press*

5/5 Suitcase DB Deadlift

10 Deadbugs

*Round 1= Strict Press, Round 2= Push Press

Extended Warm-Up – All

5 SETS (No Measure)

3-5 Deadlifts*

5-7 DB Push Press

100m EZ Jog

*Start Moderate and build slightly past Workout Weight.

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

3 ROUNDS FOR TIME (Time)

200m Run

21 DB Push Press (50/35)

200m Run

9 Deadlifts (275/185)

(Score is Time)

KG DB: (22.5/15)

KG BB: (100/70)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

200m Run

21 DB Push Press (35/20)

200m Run

9 Deadlifts (185/135)

(Score is Time)

KG DB: (15/10)

KG BB: (85/60)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)