CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

4:00 LINE DRILLS (Walking 25’ out / 25’ back…each movement)

Knees to Chest

Heels to Butt

Figure 4

Lunge with a Twist

Toe Walk

Heel Walk

4:00 LINE DRILLS (Running 25’ out / 25’ back…each movement)

High Knees

Butt Kickers

Single Leg Hop (L)

Single Leg Hop (R)

50m Run (Light-Mod Pace)

50m Run (Mod-Fast Pace)

Into…

2-3 ROUNDS (4:00 Cap)

10 Wall Ball Push Press

10 WB Front Rack Lunges

10 Box Step Overs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

30 Wall Balls (20/14)|(14/10)

20 DB Suitcase Lunges (50/35)|(35/20)

10 Box Jump Overs (24/20)

(Score is Rounds + Reps)
Advanced looking to get into 4 Rounds or complete 4 full Rounds. The goal is to go unbroken in the whole workout without their run pace dropping off.

ALL athletes are looking to get into 3 Rounds or finish 3 Rounds. Goal is to go unbroken in one movement.

Optional Finisher

Metcon (No Measure)

FOR QUALITY

400/200 Alt. Box Step-Ups (20)*

Week 5 of 6 — “Chad” Extra Credit

*No Weight Vest Option today.

(No Measure)