CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

8 Groiners

8 Push-Up to Pike

8 Ring Rows

8 Strict Press*

Into…

2 ROUNDS

8 Kang Squats

8 Hand-Release Push-Ups**

8 Kip Swings

8 Front Squats***

* Push Press in Round 2

** Pike Push-Ups in Round 2

*** Thrusters in Round 2

Extended Warm-Up – All

3 SETS (No Measure)

5 Thrusters*

5-7 Chest to Bars or Jumping Pull-Ups

3-5 Handstand or Hand Release Push-Ups

-Rest As Needed b/t Sets-

*Start Light and build to Workout Weight.

(No Measure)

Workout of the Week – Performance

“DEAR DOLLY (PERFORMANCE)” (Time)

FOR TIME*

100 Thrusters (95/65)

80 Chest to Bars

60 Handstand Push-Ups

*Partition reps and movements as needed.

(Score is Time)

KG BB: (42.5/30)

Workout of the Week – Fitness

“DEAR DOLLY (FITNESS)” (Time)

FOR TIME*

80 Thrusters (65/45)

80 Jumping Pull-Ups

60 Hand Release Push-Ups

*Partition reps and movements as needed.

(Score is Time)

KG BB: (30/20)

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)