CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

Part 1) RUNNING WARM-UP (5:00 CAP)

200m RUN (Moderate Pace)

Into…

25’ High Kicks

25’ Samson Lunge

25’ Ankle Roll Outs

25’ High Knees

25’ Butt Kickers

Into..

200m RUN (Hard Pace)

Part 2) MOVEMENT WARM-UP

AMRAP x 5 MINUTES

4 Lunge + Lunge + Air Squat

5 Slamball Ground to Overhead

6 Quad Heel Taps

7 Up-Downs

Workout – Performance

Metcon (Calories)

ON A 30:00 RUNNING CLOCK…

1 Mile Run

-Immediately Into-

8 ROUNDS

10 DB or KB Alt. Farmers Lunges (50/35)*

15 Sit-Ups

20 Slam Balls (30/20)

-Immediately Into-

Max Cal Bike or Row w/ Time Remaining…

*Option to use KBs (53/35)

(Score is Total Cals)

KG DB: (22.5/15)

KG KB: (24/16)

KG SB: (15/10)

Workout – Fitness

Metcon (Calories)

ON A 30:00 RUNNING CLOCK…

1200m Run

-Immediately Into-

8 ROUNDS

8 DB or KB Alt. Farmers Lunges (35/20)*

12 Sit-Ups

16 Slam Balls (20/10)

-Immediately Into-

Max Cal Bike or Row w/ Time Remaining…

*Option to use KBs (35/26)

(Score is Total Cals)

KG DB: (15/10)

KG KB: (16/12)

KG SB: (10/5)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose

(No Measure)