CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

200m Run or 500m Bike or 250m Row

Into…

1 ROUND

10/10 Leg Swings

10 Wide Stance Good Morning

10/10 Split Squat

5/5 Cat-Cow

Into…

1-2 ROUNDS (TIME PERMITTING)

10/10 Lunges (2nd round-Bulgarian Split Squat)

10 Sumo Stance RDL

:20 Dead Hang

8 Scap Pull-ups

4 Strict Knee Raise

Into…

200m Run or 500m Bike or 250m Row

Strength – All

3 SETS (No Measure)

10/10 DB Goblet Bulgarian Split Squats

-Rest :30-

12-15 Tempo Sumo Stance DB RDL (20X0)

-Rest 2:00 b/t Sets-

(No Measure)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run or (600/500m Bike, or 250/200m Row)

6 Back Rack Alt. Lunges (95/65)*

2 Rope Climbs

*Each Round increase Lunges by 4 Reps. Ex: RND 1= 6, RND 2= 10, and so on.

(Score is Rounds + Reps)

KG BB: (42.5/30)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200m Run or(600/500m Bike, or 250/200m Row)

6 Back Rack Alt. Lunges (65/45)*

6 Strict Pull-Ups**

*Each Round increase Lunges by 4 Reps. Ex: RND 1= 6, RND 2= 10, and so on.

**Option for Strict Knees to Elbow.

(Score is Rounds + Reps)

KG BB: (30/20)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

8 Empty Barbell Upright Rows

1:00 Calf Smash on KB Horn or Lacrosse Ball

16 Banded W’s

-Rest as Needed b/t Sets-

(No Measure)