CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

4/4 Groiners + Twist

12 Alt. Shoulder Taps

8 Scap Push-Up

:15 Dead Hang

5 Scap Pull-Up

Into…

1-2 ROUNDS

10 Air Squats

8 Up/ Down

6 Kip Swings

4 Push-Ups

Strength – All

Bench Press (3×10*)

*Use the same Light-Mod Weight for All Sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

12 Knees to Elbow

18 Up-Downs

24 Air Squats

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

8 Knees to Tricep

12 Up-Downs

16 Air Squats

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)