CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

5 Inchworms w/ Push Up

5/5 Moose Antlers

10 Scap Push Ups

10 Alt Piked Toe Taps

10 Alt Groiners

10 Good Mornings

Into…

2 ROUNDS

6 Up-Downs (RND 2: Burpees)

6 DBL DB Deadlifts

6 DBL DB Hang Cleans

6 DBL DB Strict Press (RND 2: Push Press)

6 Alt DB Step Ups (RND 2: DB Step Ups)

Strength – All

Shoulder Press (5-5-5-5

Tempo Strict Press (31X1)*

)

*Start Light and Build to Moderate.

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

FOR TIME (Time)

10 DBL DB Ground to Overhead (50/35)

20 DB Burpees

30 DB Farmer Alt. Box Step-Ups (24/20)

40 DB Push Press

50 Burpees*

*Final 50 Burpees performed with no weight.

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

FOR TIME (Time)

10 DBL DB Ground to Overhead (35/20)

20 DB Burpees

30 DB Farmer Alt. Box Step-Ups (20)

40 DB Push Press

50 Burpees*

*Final 50 Burpees performed with no weight.

(Score is Time)

KG DB: (15/10)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)