CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Alt. Samson Lunges

10 Slam Ball Deadlifts

5/5 Single Leg Glute Bridge-Ups

5 Ring Rows

Into…

2 ROUNDS

10 Alt. Slam Ball Cossack Squats

10 Slam Ball G2OH

10 Lunges

10 Scap Pull-ups

Into…

1 ROUND (Time Permitting)

15 Slam Balls

10 Slam Ball Lunges

7-10 Kip Swings

Skill – All

Metcon (AMRAP – Reps)

EMOM x 5 MINUTES

1-2 Bar Muscle-Ups or 2-4 Unbroken Pull-Ups*

*Option for Chest to Bar Pull-Ups

(Score is Reps)

Week 5 of 8 Gymnastics Cycle

Workout – Performance

Metcon (AMRAP – Reps)

EVERY 2:30 x 6 SETS

30 Slam Balls (Athlete Choice)

20 Slam Ball Alt. Lunges

-Max Bar Muscle-Ups w/ Time Remaining-

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Bar Muscle-Up)

Workout – Fitness

Metcon (AMRAP – Reps)

EVERY 2:30 x 6 SETS

20 Slam Balls (Athlete Choice)

20 Slam Ball Alt. Lunges

-Max Pull-Ups w/ Time Remaining-

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Pull-Up)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30/:30 Single Arm Slam Ball Overhead Carry

10 SLOW Arm Haulers

1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)