CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:45 Bike (1st Round – Arms only // 2nd Round – Legs only)

10 Scap Push-Ups

5/5 Moose Antlers

5 Tall Jumps

5 Tall Drops*

Into…

2 ROUNDS

:45 Bike (Arms + Legs)

5 Push-Up to Pike

5 Hang Power Cleans

10 Barbell Alt. Elbow Punches (Front Rack or Back Rack)

8 Tempo Strict Press (31×1)

*Start on toes and drop into the receiving position for Push Jerk

Strength – All

Push Jerk (ON A 18:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Push Jerk*

)

*Up to or Heavier than Workout Weight.

(Score is Weight)

Workout – Performance

ON A 10:00 RUNNING CLOCK… (Calories)

Max Cal Bike*

*Every 2:00, including 0:00, complete 5 Shoulder to Overhead (185/135).

(Score is Total Cals)

KG BB: (85/60)

Workout – Fitness

ON A 10:00 RUNNING CLOCK… (Calories)

Max Cal Bike*

*Every 2:00, including 0:00, complete 5 Shoulder to Overhead (135/95).

(Score is Total Cals)

KG BB: (60/42.5)

Optional Cool Down – All

2-3 SETS (No Measure)

5 Up Dog to Down Dog

:30 Reverse Plank Hold

1:00 Scap/Spinal Lacrosse Ball Smash/Side*

*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.

-Rest As Needed b/t Sets-

(No Measure)