CrossFit Mettle and Honor – CrossFit

Warm Up

Warm-Up (No Measure)

3 ROUNDS

:45 Cal Row (increasing Intensity)

12 Alt. SA KB Deadlifts

6 Bodyweight Lunge-Lunge-Squats

:30 Tuck Hold*

*Hollow Hold optional.

Strength – All

Back Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)

*Start Light-Moderate and build to Moderate.

Week 2 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Time)

4 ROUNDS FOR TIME

8 DBL KB Front Squats (53/35)

16 DBL KB Alt. Front Rack Lunges

24/20 Cal Row

(Score is Time)

KG KB: (24/16)

Workout – Fitness

Metcon (Time)

4 ROUNDS FOR TIME

8 DBL KB Front Squats (35/26)

16 DBL KB Alt. Front Rack Lunges

24/20 Cal Row

(Score is Time)

KG KB: (16/12)

Optional Cool Down

Metcon (No Measure)

FOR QUALITY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

2:00 Seal Stretch or Cobra Stretch

(No Measure)