Announcements

ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

100m Jog

Into…

PART 1

1-2 ROUNDS

10 Calf Raises + Tib Raises*

10 Alt. Hip Circles

10 Alt. Bird Dogs

*1 Rep = 1 Calf Raise + Tib Raise (shift back onto the heels, pulling the toes towards the shins)

Into…

PART 2

3 SETS → :15 WORK / :15 REST*

MVMT 1 – High Knees

MVMT 2 – Bodyweight Good Mornings

MVMT 3 – Butt Kickers

MVMT 4 – Med. Ball Front Squats (2nd Round: Med. Ball Push Press; 3rd Round: Med. Ball Thrusters)

*1 SET = MVMT 1 – MVMT 4

Into…

100m Jog

Extended Warm-Up – All

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 5 TNG Deadlifts*

MIN 2 – 100m Run

*Start Light and build to workout weight. No bar slamming for TNG.

(No Measure)

Workout – Performance

Metcon (Time)

EVERY 4:00 x 5 SETS

100m Run

8 Deadlift (225/155)

100m Run

24 Wall Balls (20/14)

100m Run

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (100/70)

KG WB: (9/6)

Workout – Fitness

Metcon (Time)

EVERY 4:00 x 5 SETS

100m Run

8 Deadlift (155/105)

100m Run

24 Wall Balls (14/10)

100m Run

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (70/47.5)

KG WB: (6/5)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN1 – 5/5 Sciatic Nerve Floss

MIN 2 – 10 Alt. 90-90 Hip Rotations

MIN 3 – 5/5 Groiners w/Twist*

*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

(No Measure)