CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m run

:45 Plank

8 Scap Pull-Ups*

8 Up-Downs*

:30 Rest

*Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up)

Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees

Then prep with Line Drills (25’ each movement)…

Knees to Chest

Heels to Butt

Toe Walk

Heel Walk

High Knees

Butt Kickers

Karaokes (Down and Back)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

21 Sit-Ups*

15 Pull-Ups

9 Burpees

*GHD Optional

(Score is Time)
**STIMULUS**

*Goal (Advanced)* → Fire breathers should be looking to finish the workout in 20:00. This means 4:00 max per round. Can you go sub 19:00?

*Goal (All)* → All athletes should look to finish the workout in 25:00 or under. Looking for a consistent effort on all rounds.

*Workout Feel (All)* → Bodyweight BONANZA!!! Longer, conditioning workout that rewards you for your consistent effort. The run is there to jumpstart the heart rate, but should be done at a sustainable pace. Quick walk to the Sit-Up mat and complete all 21 unbroken. The limiting factor will be the Pull-Ups but they should be completed in 3 sets. Fast on the set of Burpees, then back on the run. No movement really hinders one or the other, the only problem will be controlling the heart rate and maintaining the same effort.