CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2-3 ROUNDS (7:00 CAP)

10/8 Cal Row

8 Alt. Bird Dogs

8 Sumo Stance Good Mornings

5 Reps of IYT’s w. Change Plates*

*In a bent over position, with straight arms and thumbs pointed up towards the ceiling, mimic the IYT shape. I for 5 Reps, Y for 5 Reps, and T for 5 Reps = 1 Set.

Into…

SPECIFIC WARM-UP

2 ROUNDS

5/5 DB Deadlift

5/5 DB Curl to Press

10 Step-Ups

:20 Hollow Hold

Into…

2 ROUNDS

7/7 DB Hang Power Snatch

7 Box Jumps

7 Scap Pull-Ups

7 Tuck Ups

Workout

“MOTHERLY LOVE” (Time)

FOR TIME

20 Toes to Bar

30/24 Cal Row

20 Toes to Bar

40 Alt. DB Power Snatch (50/35)|(35/20)

30/24 Cal Row

20 Toes to Bar

50 Box Jumps (24/20)

40 Alt. DB Power Snatch

30/24 Cal Row

20 Toes to Bar

(Score is Time)

KG DB: (22.5/15)|(15/10)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

40 Toes to Bar

60/48 Cal Row

40 Toes to Bar

80 Alt. DB Power Snatch (50/35)|(35/20)

60/48 Cal Row

40 Toes to Bar

100 Box Jumps (24/20)

80 Alt. DB Power Snatch

60/48 Cal Row

40 Toes to Bar

*P1 works while P2 rests. Split work as needed.

(Score is Time)

KG DB: (22.5/15)|(15/10)