CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Jumping Jack + Toe Touches

5 Jefferson Curls

10 Alt. Elbow Punches

5 Calf + Tib Raises

10 Alt. BW Lunges

Into…

2 ROUNDS

20 Single Unders

5 Deadlifts

10 Alt. Front Rack Lunges

5/5 Leg Swings

10/10 Ankle Circles

Skill – All

EMOM x 12 MINUTES (No Measure)

MIN 1 – :40 Jump Rope Practice*

MIN 2 – 2 Deadlifts + 3 Hang Power Cleans + 4 Alt. Front Rack Lunges**

MIN 3 – :40 Slow Glute Bridge-Ups

*Jump Rope Options:

Reverse Single Unders

Crossover Single/ Double Unders

Double/ Triple Unders

**Start with empty BB and build slightly past workout weight.

(No Measure)

Workout – Performance

5 ROUNDS FOR TIME (Time)

8 Deadlifts (95/65)

10 Hang Power Cleans

12 Alt. Front Rack Lunges

24 Crossover Single Unders*

*Option for 30 Double Unders.

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

5 ROUNDS FOR TIME (Time)

8 Deadlifts (65/45)

10 Hang Power Cleans

12 Alt. Front Rack Lunges

60 Single Unders

(Score is Time)

KG BB: (30/20)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

10/10 Banded Ankle Distractions

20 Alt. Deadbugs

-Rest as Needed b/t Sets-

(No Measure)