CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 10 MINUTES* (:40 ON / :20 OFF)

MIN 1: Jumping Jack Toe Touches

MIN 2: Jefferson Curls → Clean Deadlifts

MIN 3: Scap Push-Up + 2 Alt. Shoulder Taps → Hand Release Push-Up to Pike

MIN 4: BB Upright Row → Alt. Elbow Punches

MIN 5: Alt. Groiners → Cat Cows

*Advance to 2nd movement in Round 2

Strength – All

Power Clean (ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 2-Rep Power Clean)

(Score is Weight)

Workout – Performance

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

“ELIZABETH (FITNESS)” (Time)

FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00 Tricep Smash on Lacrosse Ball or Barbell*

10 Banded Monster Walks (Right)

10 Banded Monster Walks (Left)

20 Banded Glute Bridge-Ups

-Rest as Needed b/t Sets-

*Place barbell on rack at chest level

(No Measure)