CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

MOBILITY WARM-UP

10 Good Mornings

10 Glute Bridge

10 Dead Bugs

5/5 Scorpion Twists

10 Supermans

Into…

2 ROUNDS

10 BB RDL

8 Tuck-Ups

6 Kip Swings

Strength – All

Deadlift (ON A 25:00 RUNNING CLOCK…

Build to a 1-Rep Deadlift)

(Score is Weight)

Week 6 of 6

Strength | 5-3-1 Cycle

Workout – Performance

AMRAP x 8 MINUTES (AMRAP – Reps)

1-2-3-and so on…

Deadlifts (315/225)

2-4-6-and so on…

Toes to Bar

(Score is Total Reps)

KG BB: (143/93)

Workout – Fitness

AMRAP x 8 MINUTES (AMRAP – Reps)

1-2-3-and so on…

Deadlifts (225/155)

2-4-6-and so on…

Toes to Something

(Score is Total Reps)

KG BB: (100/70)

Optional Cool Down – All

AMRAP x 6 MINUTES (No Measure)

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (option to hold barbell)

(No Measure)