Wednesday

4
Feb

Wednesday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

2 Min Bike (Increase pace every 30s)

Into…

1:00 Groiner Stretch (Left)

1:00 Groiner Stretch (Right)

1:00 Couch Stretch (Left)

1:00 Couch Stretch (Right)

Into…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 BB Back Rack Elbow Punches

5 BB Kang Squats

PRE WORKOUT PREP (4 MIN CAP)

25’ Heel Walking

25’ Toe Walking

25’ High Kicks

25’ Lunges

25’ High Knees

25’ Butt Kickers

**10 min total CAP**

Strength

Back Squat (1-1-1-1-1)

1-1-1-1-1

Back Squat*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

Workout

If weather won’t allow for run sub 500m Row or .7 miles on bike

RX: Metcon (Time)

3 ROUNDS FOR TIME

400m Run

15 Front Squat (135/95)

-12:00 Hard Cap-

(Score is Time)

SC: Metcon (Time)

3 ROUNDS FOR TIME

400m Run

15 Front Squat (95/65)

-12:00 Hard Cap-

(Score is Time)

BG: Metcon (Time)

3 ROUNDS FOR TIME

200m Run

15 Front Squat (75/45)

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Upper Back / Shoulders

(No Measure)