CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Alt. 90-90 Hip Rotations

10 KB RDLs

20 Alt. High Knees

5/5 SLOW Hip Circles

Into…

AMRAP x 6 MINUTES

100m Run

3 Slow Air Squats + 3 Fast Air Squats*

4 Burpee Broad Jumps

5 PVC Behind the Neck Wide Grip Strict or Push Press

*At 3:00, switch to Goblet Squats.

Strength – Performance

Overhead Squat (4×4*)

*Keep weight Moderate+ across all sets.

(Score is Weight)

Week 3 of 8 Oly Cycle

Strength – Fitness

Front Squat (4×4*)

Option for High-Bar Back Squat

*Keep weight Moderate-Heavy across all sets.

(Score is Weight)

Week 3 of 8 Oly Cycle

Workout – Performance

Metcon (Time)

3 ROUNDS FOR TIME

Distance Run*

15 KB Deadlifts (70/53)

30 Russian KB Swings

15 KB Goblet Squats

*Each round begins with a run. R1 = 600m, R2 = 400m, R3 = 200m.

(Score is Time)

KG KB: (32/24)

Workout – Fitness

Metcon (Time)

3 ROUNDS FOR TIME

Distance Run*

15 KB Deadlifts (53/35)

30 Russian KB Swings

15 KB Goblet Squats

*Each round begins with a run. R1 = 600m, R2 = 400m, R3 = 200m.

(Score is Time)

KG KB: (24/16)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

5/5 Sciatic Nerve Floss

5/5 Single Arm KB Upright Rows

10/10 Single Leg Glute Bridge-Ups

1:00 Child’s Pose

-Rest as Needed b/t Sets-

(No Measure)