CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

8 Step-Ups

8 Plank to Pike

4/4 Staggered KB RDL

8 Quad Heel Taps

Into…

3 SETS

8 Box Jumps

8 Push-Up to Pike

8 KB Sumo Deadlift High Pull

8 Alt. V-Ups

Workout

Metcon (Time)

12 ROUNDS FOR TIME

5 Box Jumps (30/24)

10 Push-Ups

15 Russian KB Swing (70/53)|(53/35)

(Score is Time)

KG KB: (32/24)|(24/16)

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

20 Supermans

1:00 Side Plank

-Rest 1:00 b/t Sets-

*Alt. Sides each Set.

(No Measure)