CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS (Time Permitting)

:30 Bike*

10 PVC Pass Through

5 PVC Muscle Snatch

5 PVC Snatch Grip Push Jerk

7 Up-Downs

7 Scap Pull-Ups + 5 Kip Swings*

*Build pace each round (EZ→Mod→Hard)

**RND 2+3 complete 7 Ring Rows + 5 Kip Swings.

Extended Warm-Up – All

EVERY 3:00 x 3 SETS (No Measure)

5 Hang Power Snatches*

Gymnastics Pulling**

*Start at workout weight and build slightly past.

**Gymnastics Pulling Options:

3-5 Up-Down Pull-Ups

3-5 Chest to Bar Pull-Ups

1-3 Bar Muscle-Ups

(No Measure)

Workout – Performance

5 ROUNDS FOR TIME (Time)

21/16 Cal Bike

15 Hang Power Snatch (95/65)

9 Bar Muscle-Ups

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

5 ROUNDS FOR TIME (Time)

15/12 Cal Bike

15 Hang Power Snatch (65/45)

9 Up-Down Pull-Ups

(Score is Time)

KG BB: (30/20)

Partner Workout Option

IN TEAMS OF 2… (Time)

8 ROUNDS FOR TIME*

15/12 Cal Bike

12 Hang Power Snatch (Athlete Choice, Light)

9 Bar Muscle-Ups or Up-Down Pull-Ups

*Complete waterfall style. P1 completes 15/12 Cal Bike while P2 rests. P2 then completes 15 Hang Power Snatches while P1 rests. P1 the completes 9 Bar Muscle-Ups or Up-Down Pull-Ups while P2 Rests. P2 then completes 15/12 Cal Bike and so on.

(Score is Time)

Optional Cool Down

2-3 SETS (No Measure)

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Slow Glute Bridge-Ups*

*Option to place a band or hip circle above knees.

-Rest as Needed b/t Sets-

(No Measure)