CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:45 Bike *

10 Sumo Good Morning

10 Sumo Squat

1:00 Plank

into…

2 ROUNDS

:45 Bike*

5 Down Dog to Up Dog

10 Wide Stance Empty BB RDL

10 Empty BB Upright Row

10 Hollow Rocks

*Increase bike pace every round

Strength – All

Sumo Deadlift (5-5-5-5*)

*Start Moderate and end Moderate-Heavy. Complete 8/8 DB Goblet Split Squats (Athlete Choice) b/t each set.

(Score is Weight)

Workout – Performance

EVERY 2:00 x 6 SETS (AMRAP – Reps)

20/15 Cal Bike

Max Sumo Deadlift High Pulls (95/65) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Sumo Deadlift High Pulls)

KG BB: (42.5/30)

Workout – Fitness

EVERY 2:00 x 6 SETS (AMRAP – Reps)

15/12 Cal Bike

Max Sumo Deadlift High Pulls (65/45) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Sumo Deadlift High Pulls)

KG BB: (30/20)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)