CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1:00 Bike (EZ Pace)

Into…

2 ROUNDS

10 Banded Pull Aparts

5-Up-Downs + 5 Burpees

10 Alt. Deadbugs

5 Empty Barbell Strict Press w/ :01 Pause Overhead

5 Pause Kip Swings*

*RND2 complete 3 Kipping Knees to Chest + 3 Kipping Straight Leg Raises.

Into…

16/13 Cal Bike Time Trial (70-80% effort)

Strength – All

Push Jerk (10-8-6 | 8-6-4*)

*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).

(Score is Weight)

Week 1 of 5

Strength | Wave-Loading Cycle

Workout – Performance

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

16/13 Cal Bike

12 Toes to Bar

8 Burpees Over Bar

3 Shoulder to Overhead (185/135)

(Score is Rounds + Reps)

KG BB: (85/60)

Workout – Fitness

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

16/13 Cal Bike

12 Knees to Chest

8 Burpees

3 Shoulder to Overhead (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – 8-12 SLOW Rower Hamstring Curls

MIN 2 – :25/:25 Side Plank Hold

MIN 3 – :45 Childs Pose

(No Measure)