CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

2 ROUNDS

:30 Bike

10 Alt Lunges

10 Alt. V-Ups

10 Scap Pull-Ups

into…

SPECIFIC WARM-UP

2 ROUNDS

3 Hang Muscle Clean*

6 Front Rack Lunges

6 Up-Downs

6 Kip Swings**

*2nd Round perform Hang Power Clean

**2nd Round perform Ring Rows

Skill – Performance

Metcon (No Measure)

EMOM x 5 MINUTES

1 Ring Muscle-Ups

+

1-3 Ring Dips

(No Measure)

Week 3 of 9 Gymnastics Cycle

Skill – Fitness

Metcon (No Measure)

EMOM x 5 MINUTES*

1 Strict Pull-Up

+

2 Kipping Pull-Ups

(No Measure)

*Option to perform on rings.

Week 3 of 9 Gymnastics Cycle

Workout – Performance

Metcon (AMRAP – Reps)

EVERY 4:00 x 4 SETS

20/15 Cal Bike

15 Toes to Bar

10 Front Rack Alt. Lunges (135/95)

Max Ring Muscle-Ups in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Reps of Muscle-Ups)

KG BB: (60/42.5)

Workout – Fitness

Metcon (AMRAP – Reps)

EVERY 4:00 x 4 SETS

15/12 Cal Bike

15 V-Ups

10 Front Rack Alt. Lunges (95/65)

Max Up-Down Pull-Ups in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Reps of Up-Down Pull-Ups)

KG BB: (42.5/30)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 10/10 Seated Single Leg Lifts

MIN 2 – :25 Tricep Smash + :25 Lat Stretch*

MIN 3 – :45 EZ Bike (Nasal Only Breathing)

*Place bar on rack at chest level.

(No Measure)