CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 SETS

250m/200m Row

10 Good Mornings

7/7 Single Leg Glute Bridge

10 Scap Pull-Ups

Into…

2 SETS

250m/200m Row (faster pace)

8 Empty Barbell Deadlifts

8 Ring Rows

8 Kip Swings

Strength – All

Deadlift (3×5

Tempo Deadlifts (31X1)*

)

*Use the same Moderate weight for all sets. Goal is heavier than workout weight.

Remember Reading Tempo…

1st Number is ‘Descending Phase of the Movement’

2nd Number is ‘Down Static Position’

3rd Number is ‘Ascending Phase of the Movement’

4th Number is ‘Up Static Position’

(Score is Weight)

Workout – Performance

3 ROUNDS FOR TIME (Time)

500/400m Row

25 Deadlifts (155/105)

12 Bar Muscle-Ups

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

400/350m Row

25 Deadlifts (115/75)

12 Pull-Ups

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down – All

AMRAP x 6 MINUTES (No Measure)

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (Option to Hold Barbell)

(No Measure)