CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES* (:40 ON // :20 OFF)

MIN 1 – BW Good Mornings → BB Good Mornings

MIN 2 – Push-Up to Pike → Hand Release Push-Ups

MIN 3 – BB Jefferson Curls → BB RDLs

MIN 4 – Up-Downs → Up-Downs Over Bar

*Progress to second movement in round 2

Strength – All

Deadlift (EMOM x 7 MINUTES
5 ‘Library’ Deadlifts*)

*Start Moderate and build to Moderate-Heavy.

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 7 MINUTES*

3 Deadlift (255/175)

9 Strict Ring Dips

12 Burpees Over Bar

-Rest 1:30 b/t Sets-

*Start at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (115/79)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 7 MINUTES*

3 Deadlift (185/135)

6 Hand Release Push-Ups

9 Burpees Over Bar

-Rest 1:30 b/t Sets-

*Start at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (85/60)

Optional Cool Down

Metcon (No Measure)

2-3 SETS

10 Barbell Rollouts

5/5 Sciatic Nerve Floss

10 Sumo Stance Good Mornings

(No Measure)