CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

OPTIONAL MOBILITY ROUND

5 Inchworm + Push Up + Bootstrapper*

5/5 Groiner w/ Twist

10 90/90 Hip Openers

5 Tempo Air Squats (31X1)

*Walk hands out to plank, do a push up, walk hands back to feet, grab toes, drop hips to a bootstrapper, bring hips back up, then walk it out for another rep.

Into…

2 ROUND

5 Up-Downs (RND 2: Burpees)

10 Cossack Squats

5 Strict Press

10 Air Squats (RND 2: Jumping Air Squats)

Into…

1-2 ROUNDS

4 Muscle Cleans

8 Elbow Punches

6 Push Press

6 Front Squats

Strength – All

Back Squat (ON A 18:00 RUNNING CLOCK…

Build to a Mod-Heavy 5-Rep Back Squat)

(Score is Weight)

Workout – Performance

5 ROUNDS FOR TIME (Time)

15 Thrusters (75/55)

10 Burpees Over Bar

(Score is Time)

KG BB: (35/25)

Workout – Fitness

5 ROUNDS FOR TIME (Time)

15 Thrusters (65/45)

10 Burpees

(Score is Time)

KG BB: (30/20)

Optional Cool Down – All

FOR QUALITY (No Measure)

1:30 Hurdler Stretch (R)

1:30 Hurdler Stretch (L)

1:00 Butterfly Stretch

1:00 Saddle Stretch

1:00 Corpse Pose

(No Measure)