CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Jumping Jack Toe Touches

10 Calf Raises

10 Tib Raises

10 Alt. Elbow Punches

10 Strict Press

Into…

2 ROUNDS

20 Single Unders (upgrade to Dubs in R2)

5/5 Leg Swings

5/5 Ankle Rolls

5 Hang Power Clean + Push Press

Strength – Performance

Split Jerk (ON A 15:00 RUNNING CLOCK…

Build to a Moderate 2-Rep )

(Score is Weight)

Strength – Fitness

Push Jerk (ON A 15:00 RUNNING CLOCK…

Build to a Moderate 2-Rep
)

(Score is Weight)

Workout of the Week – Performance

“FEELING FRIDA (PERFORMANCE)” (Time)

EVERY 2:00 x 6 SETS

60 Double Unders

Unbroken Shoulder to Overhead*

-Rest w/ Time Remaining-

*Shoulder to Overhead Weight Options…

10 Reps (135/95)

8 Reps (165/115)

6 Reps (185/135)

(Score is Slowest Set)

KG BB1: (60/42.5)

KG BB2: (75/52.5)

KG BB3: (85/60)

Workout of the Week – Fitness

“FEELING FRIDA (FITNESS)” (Time)

EVERY 2:00 x 6 SETS

100 Single Unders

Unbroken Shoulder to Overhead*

-Rest w/ Time Remaining-

*Shoulder to Overhead Weight Options…

10 Reps (95/65)

8 Reps (115/75)

6 Reps (135/95)

(Score is Slowest Set)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30/:30 Calf Smash on Barbell

:30/:30 L-Position Pec Stretch on Rig or Wall*

20 Alt. Deadbugs

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

(No Measure)