Sunday

17
Dec

Sunday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 Set

5/5 Split Squats

10 Alternating Groiners

10 Scap Pull Ups

10 Ring Rows

5 Up Downs

1 Set

5/5 Curtsy Squats

20 Mountain Climbers

10 Kip Swings

10 False Grip Ring Rows

5 Inch Worm Push Ups

1 Set

10 Perfect Air Squats

10 Leg Swings Per Leg

10 Big Kip Swings

5 False Grip Ring Rows or Pull Ups

5 Burpees

Workout

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Lats

2:00 Bicep Smash

(No Measure)