CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Toe Touch + Jumping Jacks
5 Cat/Cows
10 Alt. Bird Dogs
5/5 Groiner + Hamstring Stretch*
*Start in a groiner position, then slowly straighten your front leg, stretching the hamstring.
Into…
2 ROUNDS
10 Alt. Step-Overs
5 PVC Pass Thrus + 5 Scarecrow Snatch (high pull + turnover)
10 Air Squats
5 Burpees
Strength – Performance
Overhead Squat (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Overhead Squat*)
*Weight must come from the floor.
(Score is Weight)
Strength – Fitness
Front Squat (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Front Squat*
)
*Weight must come from the floor.
(Score is Weight)
Workout – Performance
10 ROUNDS FOR TIME (Time)
3 Overhead Squats (135/95)
6 DB Farmers Alt. Box Step-Overs (50/35)|(24/20)
9 Burpees Over Bar
(Score is Time)
KG BB: (60/42.5)
KG DB: (22.5/15)
Workout – Fitness
10 ROUNDS FOR TIME (Time)
3 Front Squats (135/95)
6 DB Farmers Alt. Box Step-Ups (35/20)|(20)
9 Burpees
(Score is Time)
KG BB: (60/42.5)
KG DB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)