CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

25ft LINE DRILLS…

Side Shuffle (down+back)

Floor Scrapers (down)

Quad Stretch with Calf Raise (back)

Carioca (down+back)

Samson Lunges (down)

Straight Leg Kick (back)

Butt Kickers (down)

Forward Lean High Knees (back)

Into…

200m Jog *Optional/Time Permitting

Into…

2 ROUNDS

50 Single Unders*

5 DBL DB Deadlift

10 Alt Lunges**

*Round 2 → 30 Double Unders

**Round 2 → 10 DBL DB Farmers Lunges

Workout – Performance

EMOM x 20 MINUTES (Time)

MIN 1 – 50 Double Unders

MIN 2 – 20 DB Front Rack Alt. Lunges (50/35)

MIN 3&4 – 400m Run

MIN 5 – Rest

(Score is Slowest 400m Run)

KG DB: (22.5/15)

Workout – Fitness

EMOM x 20 MINUTES (Time)

MIN 1 – 100 Single Unders

MIN 2 – 20 DB Farmer Alt. Lunges (35/20)

MIN 3&4 – 300m Run

MIN 5 – Rest

(Score is Slowest 300m Run)

KG DB: (15/10)

Finisher – All

AMRAP x 6 MINUTES* (No Measure)

6 Single DB Curls

6 DB Overhead Tricep Extensions

12 DB Weighted Glute Bridge-Ups

*Use the same Moderate DB for all movements.

(No Measure)