CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

400m Run

10 Bodyweight Good Morning

5 Inch Worms

10 Lateral Hops Over Bar*

10/10 Adductor Rocks

10 Alt. Child’s Pose Lat Stretch

10 Alt. Cossack Squat

5 Broad Jumps

into…

2 ROUNDS

6 Up-Downs Over Bar**

6 Jumping Squats

6 Deadlifts

6 Hang Muscle Clean + Elbow Punch

*Option for just Hops in Place

**Option for Up-Downs in Place

Workout of the Week – Performance

HIT THE GROUND RUNNING (PERFORMANCE) (Time)

2 ROUNDS FOR TIME

800m Run

40 Deadlifts (155/105)

30 Burpees Over Bar

20 Hang Power Cleans

10 Burpees Over Bar

(Score is Time)

KG BB: (70/47.5)

Workout of the Week – Fitness

HIT THE GROUND RUNNING (FITNESS) (Time)

2 ROUNDS FOR TIME

800m Run

40 Deadlifts (115/75)

30 Burpees

20 Hang Power Cleans

10 Burpees

(Score is Time)

KG BB: (52.5/35)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES*

IN TEAMS OF 2…

400m Run

40 Deadlifts

30 Burpees Over Bar

20 Hang Power Cleans

*Athletes will run together but split up other reps as needed.

(Score is Rounds + Reps)

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)