Friday

10
Aug

Friday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Single Unders

8 Wall Deadlifts

8 Wall Ball Strict Press

:20 Plank

Into..

AMRAP x 5 MINUTES

15 High Jump Single Unders or 15 Double Unders

8 Wall Ball Front Squats

8 Wall Ball Push Press to Target

8 Sit-Ups

Workout

Warm-up (No Measure)

NOTE – ANNIE Workout is to be performed on a 10:00 Running Clock. Athletes who finish before 10:00, rest until the 10:00 mark. All athletes rest another 2:00 b/t ANNIE and KAREN. KAREN workout is to be performed on a 12:00 Running Clock. Athletes who finish before 12:00, rest until the 12:00 mark.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
NOTE: Last Seen 3/30/2021

-Rest 2:00 b/t Part 1 & Part 2-

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
KG WB: (9/6)|(6/5)

NOTE: New Benchmark

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 KB Calf Smash (R)

1:00 KB Calf Smash (L)

1:00 Groiner w/ Thoracic Twist (R)

1:00 Groiner w/ Thoracic Twist (L)

1:00 Corpse Pose

(No Measure)