CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

200m Group Jog

Into…

3 ROUNDS

10 Banded Dante Rows

10 Alt. Banded Deadbugs

10 Banded Hip Pull Throughs*

10 Arm Haulers

Into…

200m Group Jog

*Band attached to the rig at hip height. Face away from the rig while holding the band between the legs. Hinge back then squeeze the glutes/flex the quads to pull the band through the legs, finishing in a tall, neutral position.

Strength – All

Deadlift (4-4-4-4*)

*Start Heavy and build to Heavy+.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2 Rope Climb*

5 Deadlifts (275/185)

25 Sit-Ups

*2 Rope Climbs can be subbed for 6 Strict Pull-Ups

(Score is Rounds + Reps)

KG BB: (125/85)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 Strict Pull-Ups*

5 Deadlifts (205/145)

25 Sit-Ups

*3 Strict Pull-Ups can be subbed for 1 Rope Climb

(Score is Rounds + Reps)

KG BB: (90/65)