CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

SUGGESTED MOBILITY ROUND

8 Bootstrappers

10 Glute Bridge-Ups

8 Cat Cows

10 Squat with Thoracic Rotation

Into…

1 ROUND

10 Lunge-Lunge-Squats

:30 Dead Hang

10 Scap Pull-Ups

Into…

1 ROUND

10 Air Squats

6/6 Single Arm Ring Rows

10 Kip Swings

Into…

1 ROUND

10 Jump Squats

10 Ring Rows

5 Dynamic Kips (Rig or Rings)

Skill – All

EMOM x 6 MINUTES (No Measure)

Complete Gymnastics Option*

*Gymnastics Options…

3-5 Pull-Ups

2-3 Chest to Bars

1-2 Ring Muscle-Ups

(No Measure)

Workout of the Week – Performance

CLEARED FOR TAKEOFF (PERFORMANCE) (Time)

12 ROUNDS FOR TIME

5 Front Squats (155/105)

3 Ring Muscle-Ups

(Score is Time)

KG BB: (70/47.5)

Workout of the Week – Fitness

CLEARED FOR TAKEOFF (FITNESS) (Time)

12 ROUNDS FOR TIME

5 Front Squats (115/75)

6 Pull-Ups

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Barbell Rollouts

5/5 Sciatic Nerve Floss

5 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)