Sunday

20
Oct

Sunday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

LINE DRILLS (5:00 CAP)

Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call.

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

-Immediately into-

ON A 5:00 RUNNING CLOCK…

400m Run

AMRAP In Remaining Time…

10 Scap Push-Ups

5 Tempo Push-Ups (30X1)

10 Tempo Air Squats (30X1)

Workout

Metcon (AMRAP – Rounds and Reps)

“PAZ”

ON 6:00 RUNNING CLOCK…

Complete 1000m Run*

Into…

AMRAP x 22 MINUTES

23 Air Squats

7 Burpees

14 Push-Ups

Into…

ON 6:00 RUNNING CLOCK…

Complete 1000m Run

*Rest remaining time before AMRAP. Workout originally programmed as just 1000m Buy-In / Cash-Out.

**Weight vest optional for the entire workout.

(Score is Rounds + Reps)