CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

100m Run

6 Jefferson Curls

8/8 Single Leg RDLs

10 Tempo Ring Rows (:03 negative)

Into…

1 ROUND

100m Run

10 Good Mornings

10/10 Single Leg Glute Bridge-Ups

10 Kip Swings

Into…

1 ROUND

100m Run

20 Glute Bridge March

10 Empty BB Deadlift

2-3 Strict Pull-Ups OR False Grip Ring Rows

Strength – All

Deadlift (3-3-3-3*)

*Start Moderate and end Heavy.

(Score is Weight)

Workout – Performance

10 ROUNDS FOR TIME (Time)

3 Deadlifts (315/205)

3 Ring Muscle-Ups

(Score is Time)

KG BB: (143/93)

Workout – Fitness

10 ROUNDS FOR TIME (Time)

3 Deadlifts (205/145)

6 Pull-Ups

(Score is Time)

KG BB: (93/65)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)