CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

0:00-5:00 RUNNING DRILLS

200m Run

-Into-

50ft Running Drills:

High Knees

Butt Kicks

Toe/Heel Walk

Quad Stretch to Knee Hug

Toe Touches

High Kicks

-Into-

100m Run

Then…

AMRAP x 5 MINUTES

8 KB Deadlifts

8 Lunges

8 Ring Rows

6 Kip Swings

Workout – Performance

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
(Score is Time)

KG KB: (24/16)

Workout – Fitness

“HELEN (FITNESS)” (Time)

3 ROUNDS FOR TIME
400m Run
21 KB Swings (35/20)
12 Ring Rows

(Score is Time)

KG KB: (16/12)

Partner Finisher – All

IN TEAMS OF TWO… (Time)

FOR TIME*

30 Synchro Push-Ups*

400m KB Farmer Carry(Athlete Choice)**

30 Synchro Push-Ups*

*P1 & P2 must high five at the top of each Push-Ups Rep…can be performed in plank or from knees. Both partners must complete 30 Push-Ups together at the same time.

**Athletes will both walk together but only one partner will carry the KBs. Switch as needed.

(Score is Time)