CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

200m Run @ Easy Pace

10/10 Leg Swings

10/10 Ankle Roll Outs

25 Single Unders

:30 Hollow Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

100m Run*

:30 Double Under Practice

1:00 Deadbugs

-Rest :30 b/t Sets-

*Increasing pace of run each set.

(No Measure)

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:30 Plantar Smash (R)

1:30 Plantar Smash (L)

2:00 Calf Smash

(No Measure)