CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 SET

:45 Bike (RPE 4/5)

8 BW Jefferson Curls

16 Alt. Scorpions

8 Scap Push-Up

16 Alt. Shoulder Taps

Into…

1 SET

:30 Bike (RPE 6/7)

8/8 BW Staggered Stance Good Morning

8/8 Single Leg Glute Bridge

8 Pike Push-Ups or Push-Ups

Into…

1 SET

:15 Bike (RPE 7/8)

8 Glute Bridges

:20 Handstand Hold or Pike Hold

Strength – All

Deadlift (10-8-6*)

*Build up to and slightly past workout weight.

(Score is Weight)

Workout – Performance

“DIANE-ISH” (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…
21-15-9*
Deadlifts (225/155)
Handstand Push-Ups

-Immediately into AMRAP in Time Remaining of-

15-12-9
Cal Bike**
Deadlifts (135/95)
Handstand Push-Ups

*Note time score once Diane has been completed for own records.
**Alt. Cals: 12-10-8.

(Score is Rounds + Reps)

KG BB1: (100/70)
KG BB2: (60/42.5)

Workout – Fitness

“DIANE-ISH (FITNESS)” (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…
21-15-9*
Deadlifts (155/105)
Hand Release Push-Ups

-Immediately into AMRAP in Time Remaining of-

15-12-9
Cal Bike**
Deadlifts (95/65)
Hand Release Push-Ups

*Note time score once Diane has been completed for own records.
**Alt. Cals: 12-10-8.

(Score is Rounds + Reps)

KG BB1: (52.5/35)
KG BB2: (42.5/30)

Finisher

EMOM x 6 MINUTES (No Measure)

MIN 1 – :45 Max Alt. V-Ups

MIN 2 – :45 Plank Hold

(No Measure)