CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

8 SLOW Arm Haulers

8 Alt. 90-90 Hip Rotations

4/4 Supine Hamstring Sciatic Floss

8 Alt. Deadbugs

Into..

AMRAP x 4 MINUTES

4 Alt. Step-Overs

4 Lunge-Lunge-Squat w/PVC*

4 Vertical Jumps

*During the Lunges, perform PVC pass thrus. When you Squat, place PVC in Front Rack or Overhead position.

Strength – Performance

Overhead Squat (10-8-6-8-6-4*)

*Start Light and build to Mod+. The second wave should be heavier than the first.

(Score is Weight)

Week 1 of 5

Strength | Wave-Loading Cycle

Strength – Fitness

Front Squat (10-8-6-8-6-4*)

*Start Light and build to Mod+. The second wave should be heavier than the first.

(Score is Weight)

Week 1 of 5

Strength | Wave-Loading Cycle

Workout – Performance

“FORMULA ONE” (Time)

FOR TIME

15-15-15-15-15

Box Jump Overs (24/20)

5-10-15-10-5

Overhead Squats (135/95)

(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

“FORMULA ONE (FITNESS)” (Time)

FOR TIME

10-10-10-10-10

Box Jump Overs (20)

5-10-15-10-5

Front Squats (135/95)

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down

FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Empty Barbell Pec Smash

(No Measure)