Monday

27
Aug

Monday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUNDS

200m Run

8 Alt. Step-Ups to Groiner*

6/6 Ankle Rotations (6 Clockwise + 6 Counter Clockwise on each side)

6 Alt. Samson Lunges

*Perform a Step-Up and then step down and leave the lead foot on the box and drop the hips into a Groiner for :05-:10. Switch sides.

Into…

1-2 ROUNDS

100m Run

10 Lateral Box Step-Overs*

100m Run

5 Box Jumps

*Round 2 complete Goblet Box Step-Overs.

Workout

Metcon (Time)

FOR TIME

800m Run

60 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)/(20)

600m Run

40 Alt. DB Goblet Box Step-Overs (24/20)

400m Run

20 Box Jumps (30/24)

200m Run

(Score is Time)

KG DB: (22.5/15)|(15/10)

Post Workout Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice two of the three options…

Option 1:

EVERY 3:00 x 4 SETS

50ft Straight Leg Bear Crawl

12 Alt. Piked Shoulder Taps*

6/6 Piked Box Around the World

*Option to complete on Box or Wall.

Option 2:

1:00 DB Stability Complex**

1:00 Wall/ Box Hollow Body Hold

1:00 Rest

**:20 SA Overhead DB Hold (R)

+

:20 SA Overhead DB Hold (L)

+

:20 DBL DB Overhead Hold

Option 3:

Practice Free Standing HS Holds/ HS Walking

(No Measure)