Monday

15
Sep

Monday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)

10 Squats → Front Squats (PVC) → Overhead Squats (PVC)

10 Push-ups → Ring Support Push-ups → Dip Negatives

10 Scap Pull-ups → Chin-ups → Pull-ups

10 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

RX: Metcon (Time)

3 ROUNDS FOR TIME

800m Run

30 Front Rack Reverse Lunges (95/65)

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

SC: Metcon (Time)

3 ROUNDS FOR TIME

800m Run

30 Front Rack Reverse Lunges (65/45)

30 Box Pike PU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

BG: Metcon (Time)

3 ROUNDS FOR TIME

800m Run

30 Front Rack Reverse Lunges (45/35)

30 DB Push Press (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Slow Bike

3:00 Slow Walk

*Focus on calm nasal breathing.