CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

:45 Cardio (increase speed each round)

10 Glute Bridge Alt. Marches

5 Cat/Cows

5/5 Single Leg RDLs (option for staggered or split stance RDLs!)

Strength – All

Deadlift (12-10-8-6-4*)

*Start Moderate+ and build past workout weight.

(Score is Weight)

Workout – Performance

5 SETS (Time)

Cardio Choice*

6 Deadlifts (315/205)

-Rest 1:00 b/t each Set-

*Cardio Choice Options:

18/14 Cal Row

15/12 Cal Bike

15/12 Cal Ski

(Score is Slowest Set)

KG BB: (143/93)

Workout – Fitness

5 SETS (Time)

Cardio Choice*

6 Deadlifts (205/145)

-Rest 1:00 b/t each Set-

*Cardio Choice Options:

15/12 Cal Row

12/10 Cal Bike

12/10 Cal Ski

(Score is Slowest Set)

KG BB: (93/65)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

50m EZ Walk

5/5 Sciatic Nerve Floss

10/10 Glute Bridge-Ups

:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)