Tuesday

2
Sep

Tuesday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

WITH A 10 MINUTE RUNNING CLOCK..

200m Run

-then-

2 x Line Drills (This will be performed down to the end of the gym and back)

High Knees

Butt Kicks

Toy Soldiers

Knee Hugs

Side Shuffles

-then-

2 ROUNDS

:30 Single Unders/Double Unders

10/10 Single Leg RDLs

8/8 Single Arm Front Rack Lunges

Workout

RX: Metcon (Time)

FOR TIME

1000m Row

800m Run

80 Double Unders

40 Single DB Step-Ups (50/35)|(24/20)

500m Row

400m Run

40 Double Unders

20 Single DB Step-Ups (50/35)|(24/20)

-24:00 Time Cap-

SC: Metcon (Time)

FOR TIME

1000m Row

800m Run

80 Double Unders or 160 Singles

40 Single DB Step-Ups (35/25)|(24/20)

500m Row

400m Run

40 Double Unders or 80 Singles

20 Single DB Step-Ups (35/25)|(24/20)

-24:00 Time Cap-

BG: Metcon (Time)

FOR TIME

800m Row

600m Run

120 Singles

40 Single DB Step-Ups (25/15)|(20)

500m Row

400m Run

80 Singles

20 Single DB Step-Ups (25/15)|(20)

-24:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

3 SETS

10/10 Single DB Bent Over Row

10/10 Single Leg Glute Bridge-Up