CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

20 Jumping Jacks

15 Banded Pull-Aparts

10 Banded Good Mornings

10 Scap Pull-Ups

Into…

2 ROUNDS

10 Superman Rocks

10 Hollow Rocks

10 BB Good Morning

10 Kip Swings (Short & Tight)

10 Slow Ring Rows

Strength – All

EMOM x 10 MINUTES (No Measure)

MIN 1 – 2-5 Gymnastic Pulling Reps*

MIN 2 – 5 Deadlifts**

*Pulling Options…

Ring Rows

Jumping Pull-Ups

Pull-Ups

Chest to Bar Pull-Ups

**Start Light and build past Workout Weight.

(No Measure)

MID-YEAR CHALLENGE 24.2 (PERFORMANCE)

“THE SUMMIT (PERFORMANCE)” (Time)

FOR TIME

21-15-9-15-21

Chest to Bar Pull-Ups

Deadlifts (255/185)

(Score is Time)

KG BB: (115/79)

MID-YEAR CHALLENGE 24.2 (FITNESS)

“THE SUMMIT (FITNESS)” (Time)

FOR TIME

21-15-9-15-21

Pull-Ups

Deadlifts (185/135)

(Score is Time)

KG BB: (85/60)

Optional Cool Down – All

FOR RECOVERY (No Measure)

10/10 Sciatic Nerve Floss

10/10 Banded Hamstring Stretch

10 Slow Cat/Cows

(No Measure)