CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

2 ROUNDS

3 Shuttle Runs

9 Russian KB Swings*

6 Push-Up to Pike

9 Ring Rows

Into…

SPECIFIC WARM-UP

1 ROUND

5 Tempo Deadlifts (30X1)

5 Scap Pull-Ups + 5 Kip Swings

:10 Handstand Hold/20 Shoulder Taps**

*2nd Round perform American Swings

**Performance Track will perform HS Hold, Fitness Track will perform Shoulder Taps

Workout – Performance

“LIFE IN HD” (Time)

FOR TIME*

3 ROUNDS

400m Run

21 Deadlifts (225/155)

12 Handstand Push-Ups

-Then Immediately Into-

21-15-9

KB Swings (53/35)

Pull-Ups**

*This is a combination of 2 Female Benchmark Workouts: Diane and Helen.

**Option for Chest to Bars.

(Score is Time)

KG BB: (100/70)

KG KB: (24/16)

Workout – Fitness

“LIFE IN HD (FITNESS) ” (Time)

FOR TIME*

3 ROUNDS

400m Run

21 Deadlifts (155/105)

12 Hand Release Push-Ups

-Then Immediately Into-

21-15-9

KB Swings (35/26)

Jumping Pull-Ups

*This is a combination of 2 Female Benchmark Workouts: Diane and Helen.

(Score is Time)

KG BB: (70/47.5)

KG KB: (16/12)

Optional Cool Down

FOR QUALITY (No Measure)

200m Cool Down Walk

-Into-

1-2 ROUNDS

:30/:30 Wrist Circles

10 Slow Cat Cows

1:00/1:00 Calf or Forearm KB Smash

(No Measure)