CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES*

6 Wall Ball Deadlift

6 WB Push Press

6 WB Front Squat

6 Up-Downs

6 Ring Rows

*From 3:00-5:00, complete: 10 WB Thrusters + 8 Burpees + 6 Kip Swings.

Into…

1-2 ROUNDS (Time Permitting)

100m Run

5/5 Moose Antlers

8 Alt. Bird Dogs

6 Tempo Strict Press (31X1)

Strength – All

Shoulder Press (3×2 @ 11X1*)

*Tempo Strict Press (11X1)

Keep weight Heavy+ across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 4 of 5 Tempo

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

1 Burpee Ring Muscle-Up*

10 Wall Balls (30/20)

100m Run

*Increase Reps by 1 each round. Ex: R1= 1 Burpees Ring Muscle-Up, R2= 2 Burpee Ring Muscle-Up, and so on.

(Score is Rounds + Reps)

KG WB: (14/9)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

1 Burpee Pull-Ups*

10 Wall Balls (20/14)

100m Run

*Increase Reps by 1 each round. Ex: R1= 1 Burpee Pull-Ups, R2= 2 Burpee Pull-Up, and so on.

(Score is Rounds + Reps)

KG WB: (9/6)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

10 Med. Ball Glute Bridge-Ups

10 Alt. Groiners w/Twist

1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)