CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Run

10 PVC Pass Through

10 Scap Pull-Ups

10 Ring Rows

Into…

1 ROUND

200m Run

10 PVC Around the Worlds

10 Kip Swings

10 Ring Rows OR 3 Slow Low Ring Turnovers

Into…

1 ROUND

200m Run

6 Hang Muscle Snatch

6 Overhead Squats

6 Big Kip Swings

Extended Warm-Up – All

4 SETS (No Measure)

1-2 Pulling Options*

2-3 Snatches**

*Options…

Ring Rows

Up-Down Pull-Ups

Ring Muscle-Ups

**Option for Squat or Power. Build up to or past Workout Weight.

-Rest As Needed b/t Sets-

(No Measure)

Benchmark Workout – Performance

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb

Benchmark Workout – Fitness

“AMANDA (FITNESS)” (Time)

FOR TIME

9-7-5

Up-Down Pull-Up

Power Snatch (135/95)

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down – All

2 SETS FOR QUALITY (No Measure)

10 SLOW Alt. Scorpions

15 Tib Raises

20 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)