CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Bike

6 Bootstrappers

6 Alt. 90/90 Hip Rotations

6 Inchworms + Push-Up

Into…

3-4 ROUNDS

:45 Bike @ Mod Hard Pace

6 KB Goblet Lunges

6 KB Russian Swings

6 Alt. KB Cossack Squats

12 KB Horn Taps

Strength – All

Back Squat (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep )

(Score is Weight)

Week 1 of 6 Wendler

Workout – Performance

Metcon (Calories)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00 including 0:00 complete 8 Russian KB Swings + 8 KB Goblet Squats (53/35)

(Score is Cals)

KG KB: (24/16)

Workout – Fitness

Metcon (Calories)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00 including 0:00 complete 5 Russian KB Swings + 5 KB Goblet Squats (35/26)

(Score is Cals)

KG KB: (16/12)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)