CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Toe Touch Jumping Jacks

10/10 Leg Swings Forward + Backwards

10/10 Leg Swings Side to Side

10 Tib + Calf Raises

5 Bootstrappers

Into…

2 ROUNDS

50 Single Unders*

10 Glute Bridge Raises

10 Deadbugs

10 RDLs

*RND 2: Optional 25 Double Unders

Strength – All

Deadlift (5×5

Tempo Deadlifts (31X1)*)

*Use the same Moderate weight for all sets.

Remember Reading Tempo…

1st Number is ‘Descending Phase of the Movement’

2nd Number is ‘Down Static Position’

3rd Number is ‘Ascending Phase of the Movement’

4th Number is ‘Up Static Position’

(Score is Weight)

Workout – Performance

AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

35 Double Unders*

10 Deadlifts (185/135)

*Option for Unbroken Double Unders.

(Score is Rounds + Reps)

KG BB: (85/60)

Workout – Fitness

AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

70 Single Unders

10 Deadlifts (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

Optional Cool Down – All

1-2 ROUNDS FOR QUALITY (No Measure)

100m EZ Walk

10 Cat/Cows

10 Alt. Bird Dogs

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)