CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Cat Cows

10 Alt. Bird Dogs

15 Vertical Jumps (land in quarter squat)

20 Hollow Rocks

Into…

2 ROUNDS

5 Scap Pull-Ups + 5 Kip Swings

10 Empty BB Deadlifts

15 Air Squats*

20 Superman Arch Rocks

*Jumping Squats in Round 2.

Strength – All

Hang Clean (EMOM x 12 MINUTES

Hang Cleans*)

*MIN 1-4 = 3 Reps

MIN 5-8 = 2 Reps

MIN 9-12 = 1 Rep

*Start Light-Mod and build to Heavy. Option for Squat or Power.

(Score is Weight)

Workout – Performance

15 ROUNDS FOR TIME (Time)

2 Hang Squat Cleans (185/135)

5 Toes to Bar

(Score is Time)

KG BB: (85/60)

Workout – Fitness

15 ROUNDS FOR TIME (Time)

2 Hang Cleans (135/95)*

5 Toes to Something

*Option for Squat or Power.

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down – All

1-2 SETS FOR QUALITY (No Measure)

1:00/1:00 Couch Stretch

10/10 Single Leg Glute Bridge-Ups

1:00/1:00 Half Pigeon or Figure 4 Stretch

-Rest as Needed b/t Sets-

(No Measure)