Announcements

“Do…or do not. There is no try.” ~ Yoda

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 BW Good Mornings

5 Inch Worms + Push-Up

10 Alt. Bird Dogs

5 Cat Cows

Into…

1 ROUND

10 Barbell Jefferson Curls

10 Up Downs

10 Alt. Dead Bugs

10 Alt. Groiners

Into…

1 ROUND

8 Barbell Good Mornings

8 Up Downs Over Bar

8 Hollow Rocks

4/4 Knee Hugs

Strength – All

Deadlift (4-4-4-4*)

*Start Heavy and build to Heavy+. Should be heavier than last week.

Week 6 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Time)

3 SETS

15-12-9

Deadlifts (155/105)

Burpees Over Bar

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (70/47.5)

Workout – Fitness

Metcon (Time)

3 SETS

15-12-9

Deadlifts (135/95)

Burpees Over Bar

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (60/42.5)

Optional Cool Down

FOR RECOVERY (No Measure)

1:00/1:00 Banded Hamstring Stretch

1:00 Saddle Pose

1:00 Child’s Pose

2:00 Cobra Stretch

(No Measure)