Sunday

2
Sep

Sunday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

3-4 SETS

100m Run

:20 DBL KB Farmer Hold

10 Scap Pull-Ups

10 Kip Swings*

20 Alt. Mountain Climbers**

*In Set 3-4, perform 8 Bigger Kip Swings.

**In Set 3-4, perform 20 Alt. Crossbody Mountain Climbers.

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 11 MINUTES*

200m Run

15 Toes to Bar

100m DBL KB Farmer Carry (Athlete Choice, Moderate)

60 Alt. Crossbody Mountain Climbers

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

2 SETS

AMRAP x 14 MINUTES*

200m Run

30 Toes to Bar

100m DBL KB Farmer Carry (Athlete Choice, Moderate)

120 Alt. Crossbody Mountain Climbers

-Rest 1:30 b/t Sets-

*Pick up where you left off. P1 & P2 both complete 200m Run together. All other work is split as needed. P1 works while P2 rests.

(Score is Total Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Hurdler Stretch (R)

1:00 Hurdler Stretch (L)

1:00 Foam Roll Upper Back

1:00 Foam Roll Lats (R)

1:00 Foam Roll Lats (L)

(No Measure)