CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

4 ROUNDS*

:15 Scap Pull-Ups**

:15 Burpees

:15 Sumo Stance Good Mornings

:15 Sumo Air Squats

*1 Round = all 4 movements

**In 3rd & 4th rounds, switch to Kip Swings

Into…

2 ROUNDS

5 Empty Barbell Deadlifts

:15 Hollow Hold + :15 Superman Arch Hold

5 Empty Barbell Sumo Deadlifts

10 Kipping Knee or Straight Leg Raises*

*In 2nd round, switch to Toes to Bar/Something

Extended Warm-Up – All

EVERY 2:00 FOR 4 SETS (No Measure)

3-5 Sumo Deadlifts* + 1 Rep of Gymnastics Complex

*Start Moderate-Heavy & Build to Workout Weight.

Options for Complex…

2 Toes to Bar

+

1 Bar Muscle-Up

Or…

2 Toes to Something

+

1 Pull-Up

(No Measure)

Workout – Performance

ON A 15:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)

75 Toes to Bar

-Immediately Into-

AMRAP w/ Time Remaining…

1-2-3-and so on…

Sumo Deadlift (275/185)

Bar Muscle-Ups*

*Option Ring Muscle-Up

(Score is Rounds + Reps)

KG BB: (125/85)

Workout – Fitness

ON A 15:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)

75 Toes to Something

-Immediately Into-

AMRAP w/ Time Remaining…

1-2-3-and so on…

Sumo Deadlift (185/135)

Pull-Ups

(Score is Rounds + Reps)

KG BB: (85/60)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

20 Toes to Bar or Toes to Something

15 Sumo Deadlifts (Athlete Choice)

10 Muscle-Ups** or Pull-Ups

*P1 works while P2 rests. Split work as needed.

**Option for Bar or Rings.

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)