CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

AMRAP x 6-8 MINUTES

10 Alt. Lunges*

10 Alt. Plank Shoulder Taps

5 Perfect Push-Ups

150m Jog

*At 3:00, change to Alt. Jumping Lunges

Into…

SPECIFIC WARM-UP

2-3 ROUNDS

:10 Bottom of Ring Hold

15 Banded Tricep Extensions

:10 Top of Ring Hold

Skill – All

EMOM x 5 MINUTES (No Measure)

5-7 Strict Ring Dips

or…

5-7 Box Dips

(No Measure)

Week 7 of 9 Gymnastics Cycle

Workout – Performance

3 SETS (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

150m Run

12 DBL DB Front Rack Alt. Lunges (50/35)

9 Ring Dips

-Rest 1:30 b/t Sets-

*Reset at beginning of AMRAP.

(Score is Lowest Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

3 SETS (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

150m Run

12 DBL DB Front Rack Alt. Lunges (35/20)

9 Box Dips

-Rest 1:30 b/t Sets-

*Reset at beginning of AMRAP.

(Score is Lowest Rounds + Reps)

KG DB: (15/10)

Optional Cool Down

EMOM x 8 MINUTES (No Measure)

MIN 1 – :45 Barbell or Lacrosse Ball Tricep Smash

MIN 2 – :45 Alt. 90-90 Hip Rotations

(No Measure)