CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

2:00 EZ Row

5/5 Moose Antlers

10 Alt. Bird Dogs

5/5 Ankle Rotations (Clockwise/ Counter Clockwise)

5/5 Staggered Stance Good Mornings

10 Alt. Samson Lunges

Into…

AMRAP x 5 MINUTES

16 Lateral Hops (Over BB Optional)

8 Up-Downs

6 Tempo Air Squats (22X1)

4/4 Single Leg Glute Bridge-Ups

Strength – All

Thruster (ON A 10:00 RUNNING CLOCK…

Build to a 3-Rep Moderate Thruster*)

*Use this as a primer for your final MYMC workout!

(Score is Weight)

Workout – Performance

“MYMC 23.3” (Time)

3 ROUNDS FOR TIME
300/250m Row
21 Thrusters (95/65)*
15 Up-Down Over Bar

*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

“MYMC 23.3 (FITNESS)” (Time)

3 ROUNDS FOR TIME
250/200m Row
21 Thrusters (65/45)*
15 Up-Down Over Bar

*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.

(Score is Time)

KG BB: (30/20)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :25/:25 Empty Barbell Shoulder Rotation*

MIN 2 – :25/:25 Empty Barbell Quad Smash

MIN 3 – 5-10 Rower Pike Ups

*Place end of barbell on anterior deltoid. Anchor elbow down out to the side and slowly move hand/forearm forward & back.

(No Measure)