CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1:00 Cardio Choice

Into…

2 ROUNDS

10 PVC Pass Through

5 PVC Push Jerk

5/5 DB RDL

10 Shoulder Taps

Into…

1:00 Cardio Choice

Into…

2 ROUNDS

5 PVC Hang Muscle Snatch

5/5 SA Bent Over Row

10 Alt DB Slides

10 Alt. V-Ups

Workout – All

Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1 – :45 Cardio Choice 1

MIN 2 – 1 Barbell Complex*

MIN 3 – :45 V-Ups

MIN 4 – :45 Cardio Choice 2

MIN 5 – :45 DB RDL + Bent Over Row (Athlete Choice, Moderate)**

MIN 6 – :45 Plank Hold***

*Complex = 1 Snatch Grip Deadlift + 1 High Hang Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch.

SN-DL + PS are performed from below the knee. Complete with Empty Barbell this is a primer for tomorrow’s lifting.

**1 Rep = Bow to down position in RDL, perform BOR, then stand.

***Ring Plank Hold Optional.

(No Measure)

Optional Cool Down

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5 Slow Kang Squats + 10 Alt. 90-90 Hip Rotations

MIN 2 – 10 Alt. Bird Dogs w/:02 Pause

MIN 3 – 10-15 Wide Grip Barbell Curls

(No Measure)