CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP (MIN 0-5)

25ft Line Drills…

Toe Walk

Heel Walk

High Kicks

Alt. Hip Openers (hug knee into chest and open out wide)

Bear Crawl

Quad Crawl

AC Skip

Into…

SPECIFIC WARM-UP (5-15)

1 ROUND

200m Run

12 Alt. 90-90 Hip Rotations

12 Alt. Bird Dogs

12 Alt. Deadbugs

Into…

1 ROUND

200m Run

12 Alt. Lunge-Lunge-Squat

12/12 Single Leg Glute Bridge-Ups

12 Sit-Ups

Into…

1 ROUND

400m Run (time trial!)

12 Alt. Curtsy Lunges

12 Calf Raises + 12 Tib Raises

12 Weighted Sit-Ups

Workout of the Week – Performance

“RUNNING RBG (PERFORMANCE)” (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 400m Run

MIN 3 – 1:00 Max Weighted Sit-Ups*

MIN 4 – Rest

*Hold DB across chest. GHD Sit-Ups Optional.

(Score is Total Sit-Ups)

Workout of the Week – Fitness

“RUNNING RBG (FITNESS)” (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 300m Run

MIN 3 – 1:00 Max Weighted Sit-Ups*

MIN 4 – Rest

*Hold DB across chest.

(Score is Total Sit-Ups)

Partner Finisher – All

AMRAP x 8 MINUTES* (AMRAP – Rounds and Reps)

10 Alt. Lunges

10 DB Slides

*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides. Once P1 is back partners will switch and P1 will pick up where P2 left off.

(Score is Rounds + Reps)