Monday

16
Feb

Monday

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CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

RX: Metcon (Time)

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Run

*Weight Vest Optional

(Score is Time)
Sub 500m row if weather is bad.

SC: Metcon (Time)

FOR TIME*

400m Run

50 Box Jump + Step-Down (20/16)

40 DBL KB Front Rack Lunges (25/15)

30 Hand Release Knee Push-ups

50 Up-Downs

30 Hand Release Knee Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Run

(Score is Time)
Sub 500m row if weather is bad.

BG: Metcon (Time)

FOR TIME*

200m Run

40 Box Jump + Step-Down (20/16)

30 DBL KB Front Rack Lunges (25/15)

20 Hand Release Knee Push-ups

40 Up-Downs

20 Hand Release Knee Push-ups

30 DBL KB FR Lunges

40 Box Jump + Step-Down

200m Run

(Score is Time)
Sub 300m row if weather is bad.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching – Full Body

(No Measure)