CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

1 ROUND

25ft Knee to Chest

25ft Figure Four Walks

25ft Toy Soldiers

25ft Walk on Toes

25ft Walk on Heels

25ft High Knees

25ft Butt Kickers

200m Run

Into…

AMRAP in the Remaining Time Of…

5/5 Sumo DB Deadlift

5/5 DB Curl to Press

6 Alt. DB Around the World

6 Alt. Lunges

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

80 Alt. DB Devils Press (50/35)|(35/20)

80 Alt. DB Goblet Lunges

400m Run

60 Alt. DB Devils Press

60 Alt. DB Goblet Lunges

400m Run

40 Alt. DB Devils Press

40 Alt. DB Goblet Lunges

400m Run

20 Alt. DB Devils Press

20 Alt. DB Goblet Lunges

400m Run

*While P1 is completing Devils Press, P2 holds Tall Plank. While P1 is completing Goblet Lunges, P2 holds a Wall Sit. Split work as needed. Both partners complete the 400m Run together.

(Score is Time)

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

Workout

Metcon (Time)

FOR TIME

40 Alt. DB Devils Press (50/35)|(35/20)

40 Alt. DB Goblet Lunges

400m Run

30 Alt. DB Devils Press

30 Alt. DB Goblet Lunges

400m Run

20 Alt. DB Devils Press

20 Alt. DB Goblet Lunges

400m Run

10 Alt. DB Devils Press

10 Alt. DB Goblet Lunges

400m Run

(Score is Time)

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

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

800m Walk Nasal Breathing Only*

*Arm Crosses / Arm Circles / Knee to Chest Pulls / Heel to Glute Pulls throughout

(No Measure)