CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Groiners + Twist

5 Push-Up to Pike

5 Air Squats

5 Ring Rows

Into…

2 ROUNDS

10 Elbow Punches

5 BB Push Press

5 BB Front Squats

10 Hollow Rocks → Arch Rocks

Skill – Performance

Metcon (No Measure)

1.) 2 SETS

3-5 Scap Depressions + Retractions

-Into-

3-5 Beat Kip Swings*

-Rest As Needed b/t Sets-

*:01 Pause in Hollow + :01 Pause in Superman.

(No Measure)

2.) 2 SETS

3x 2-for-1 Pause Pull-Ups*

-Rest As Needed b/t Sets-

*1 Rep= 1 Kip Swing + 1 Pull-Up w/ :01 Pause w/ chin over bar + 1 Kip Swing.

(No Measure)

3.) 2 SETS

3-5 Kipping Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Skill – Fitness

Metcon (No Measure)

1.) 2 SETS

3-5 Scap Depressions + Retractions

-Into-

3-5 Beat Kip Swings*

-Rest As Needed b/t Sets-

*:01 Pause in Hollow + :01 Pause in Superman.

(No Measure)

2.) 2 SETS

3-5 Half Kipping Pull-Ups

or

3-5 Jumping Pull-Up Negatives

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS

3-5 Jumping or Simulated Kipping Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
KG BB: (42.5/30)

Workout – Fitness

“FRAN (FITNESS)” (AMRAP – Reps)

AMRAP x 7 MINUTES*
21-15-9
Thrusters (45/35)
Jumping Pull-Ups

(Score is Total Reps)

*After finishing the set of 9s, restart at the beginning of the AMRAP.

KG BB: (20/15)

Partner Finisher – All

FOR QUALITY* (No Measure)

100 Empty Barbell Curls

100 Plate Front Raises

200 Plate Hollow Body Flutter Kicks

*P1 works while P2 completes a static Hold. Split work as needed.Static Holds: Curls = Overhead Plate Hold, Front Raises = Plate Gun Hold, Flutter Kicks = Plank Hold.

(No Measure)