Thursday

18
Mar

Thursday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

25ft Toe Walks

25ft High Knees

25ft Butt Kickers

25ft Side Shuffle Right

25ft Side Shuffle Left

25ft High Skips

2 ROUNDS

10 Alt Box Step Ups

20 Shoulder Taps

:20- :30 Pike Hold

2 ROUNDS

5 Box Jumps

:15- :20 Handstand Hold*

5 Pike Push-Ups

*For athletes not getting upside down- :30 Plank on hands

Workout

RX: Metcon (Time)

FOR TIME

150m Row

10 HSPU*

10 Box Jump Overs (24/20)

250 row

20 HSPU

20 Box Jump Overs

500m Row

30 HSPU

30 Box Jump Overs

750m row

40 HSPU

40 Box Jump Overs

1000m row

*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.

(Score is Time)

SC: Metcon (Time)

FOR TIME

100m Run

10 HSPU* (2 ab mats)

10 Box Jump Overs (24/20)

200m Run

20 HSPU

20 Box Jump Overs

400m Run

30 HSPU

30 Box Jump Overs

600m Run

40 HSPU

40 Box Jump Overs

800m Run

*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.

(Score is Time)

BG: Metcon (Time)

FOR TIME

100m Run

10 Pike Push Ups

10 Box Jump Overs (20/16)

200m Run

15 Pike Push Ups

15 Box Jump Overs

200m Run

25 Pike Push Ups

25 Box Jump Overs

400m Run

30 Pike Push Ups

30 Box Jump Overs

600m Run

*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.

(Score is Time)