CrossFit – Fri, Jul 5

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 4 MINUTES (:40 ON / :20 OFF)

MIN 1 – Alt. Groiners

MIN 2 – Yoga Push-Ups

MIN 3 – Kang Squats

MIN 4 – Alt. Shoulder Taps

Into…

3 ROUNDS

10/8 Cal Bike

12 Alt. DB Slide*

6 DB Goblet Lunge-Lunge-Squat*

*For the third round, switch to 6 ‘No Push-Up’ Renegade Rows and 6 DB Front Squats.

Strength – All

Back Squat (4×5

Tempo Back Squat (31X1)*

)

*Build to a Moderate weight and stay Moderate across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

9 ‘No Push-Up’ Renegade Rows (50/35)*

12 DB Front Squats

15/10 Cal Bike

*1 Rep= Row (R) + Row (L).

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

9 ‘No Push-Up’ Renegade Rows (35/20)*

12 DB Front Squats

12/10 Cal Bike

*1 Rep= Row (R) + Row (L).

(Score is Rounds + Reps)

KG DB: (15/10)

Optional Cool Down – All

1-2 SETS FOR QUALITY (No Measure)

1:00 Walking Rest

10 Arm Haulers

5 Calf Raises on Elevated Surface w/:03 Pause in Bottom

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)