Monday

25
Aug

Monday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (For quality) – 12:00 CAP

200m Jog

25m Walking Lunges

10 Single Leg KB Romanian Deadlift

5/5 KB Push Press

10 KB Goblet Squats

10 Russian KB Swings

– 1:00 Rest b/t Rounds –

Strength

Back Rack Lunge (10-10-10)

Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

40 Plate Ground to OH (25/15)

40 Plate Lunges*

20 Toe to Bars

*Bear hug hold with plate. Athlete choice for forward or reverse lunge.

SC: Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

40 Plate Ground to OH (25/15)

40 Plate Lunges*

20 Toe to Something

*Bear hug hold with plate. Athlete choice for forward or reverse lunge.

BG: Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

30 Plate Ground to OH (25/15)

30 Plate Lunges*

15 Sit Ups

*Bear hug hold with plate. Athlete choice for forward or reverse lunge.