CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

:30 Cardio Choice

3/3 Lunges*

3 SA Hammer Curl + DBL Hammer Curl**

3 SLOW Leg Lifts

*2nd Round: Add the empty barbell to the back rack.

**1 Rep = SA Hammer Curl (L) + SA Hammer (R) + DBL Hammer Curl

Workout – All

BODYBUILDING WORKOUT (ALL) (No Measure)

3 ROUNDS FOR QUALITY

2:00 Cardio Choice

5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate)

15 DBL DB Hammer Curls (Athlete Choice, Light-Moderate)

20 Banded Tricep Push-Downs

10 Slow Leg Lifts

15 DBL DB Floor Chest Flyes (Athlete Choice, Light-Moderate)

20 Banded Straight Arm Narrow Push-Downs

-Rest 1:30 b/t Sets-

NOTE – Workout inspired by NCFLEX program. Bodybuilding workouts like this can be effective in strengthening positions and controlling range of motion. Put on some good tunes and have a blast with this one!

(No Measure)

Partner Finisher – All

Metcon (Time)

2 ROUNDS FOR TIME*

80 Slam Balls/ Plate G20 (Athlete Choice, Moderate)

80 Alt. Slam Ball/ Plate Twists

*Switch Slam Balls every 10 Reps. P1 works while P2 Rests. Slam Ball twists will be completed together (see video for details) 80 reps total!

**Option to sub WB Ground to Overhead and WB Twists.

(Score is Time)