CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY (ON A 6:00 RUNNING CLOCK)

5 I.Y.T.’s*

10 Tuck-Ups or V-Ups (Feet may not touch the floor)

20 Mountain Climbers**

*Use a pair of light change plates or DBs.

** L + R = 1 Rep
COACH NOTE — From here, move into teaching the TTB and progressing through a DB Push Press timing drill.

Workout

Metcon (Time)

10 ROUNDS FOR TIME

8 DB Push Press (50/35)|(35/20)

8 Toes to Bar

200m Run

(Score is Time)

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

Cool Down

Metcon (No Measure)

FOR RECOVERY

1:30 Plantar Smash (R)

1:30 Plantar Smash (L)

1:30 Banded Shoulder Distraction (R)

1:30 Banded Shoulder Distraction (L)

(No Measure)