CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

LINE DRILLS

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

ON A 5:00 RUNNING CLOCK…

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 Jog

AMRAP In Remaining Time…

10 Scap Push-Ups

5 Up-Downs

10 Scap Pull-Ups

5/5 SA Tempo DB Bent Over Row (30X1)

Strength

Pull-ups (Max Strict Pull-Ups)

2 SETS

Max Strict Pull-Ups*

*Dropping from the bar ends the set.

-Rest as Needed b/t Sets-

(Score is Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 25 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP of 6 Alt. Single DB Up-Down Devil’s Press (50/35)|(35/20) + 6 Chest to Bar Pull-Ups

MIN 5 – Rest

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Nona (Time)

500 Meter Row

30-20-10

Hang Power Cleans 95/65

Pull ups

KBS 53/35

Burpees