CrossFit Mettle and Honor – CrossFit

Warm-Up

3 ROUNDS (No Measure)

1:00 Cardio Choice

10 Slam Ball Deadlifts*

5 Rope Rows** + 5 Strict Knee Raises (on the rope or rig)

:30 Static Hold of Choice (Plank / Hollow / Wall Sit)

*2nd Round: 10 Slam Ball Strict Press

3rd Round: 10 Slam Ball Ground to Overhead

**Use the Ropes w/hand over hand for pulling. Option to do Ring Rows if needed.

Workout – All

EMOM x 16 MINUTES (:45 ON/ :15 OFF) (No Measure)

MIN 1 – Cardio Choice

MIN 2 – Slam Balls (Athlete Choice)

MIN 3 – Rope Climbs*

MIN 4 – Static Hold**

*Option for Strict Knees to Elbow or Tuck-Ups/ V-Ups.

**Static Hold Options:

(Side) Plank

Tuck/Hollow

Wall Sit

Wall HS Hold

(No Measure)

Post-Workout Strength – All

Bench Press (12-10-8*)

*Start Light and build to Moderate. This is a deload week.

(Score is Weight)

Week 4 of 5

Strength | Wave-Loading Cycle