CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Line Drills – Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, quickly.

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 after Line Drills 3 Rounds of…

5/5 Barbell Single Leg RDL

10 Alt. Bird Dogs

10 Barbell Deadlifts

Strength

Deadlift (11-9-7-5*)

‘Library’

*Library means a completely silent touch and return. Start Moderate & Build to Heavy.

(Score is Weight)

Workout

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

14 ROUNDS FOR TIME

11 Deadlifts (Team Choice)

100m Sprint

*Partner 1 works while Partner 2 Rests. Partner 1 completes a full round then P2 completes the next until 14 total rounds are completed. Partners choose (1) weight for the bar.

(Score is Time)