CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

15 Toe Touch Jumping Jacks

6/6 Single Arm Ring Rows

6/6 Split Squats

12 Bicycle Crunches

6/6 Single Leg RDLs

Into…

1 ROUND

10 Supinated Scap Pull-Ups

10 Lunges

10 Deadbugs

10 KB Deadlifts

Into…

1 ROUND

6 Strict Knees to Chest

5 Hang Muscle Cleans to Up and Over

10 Back Rack Lunges

10 Sit-Ups

10 Russian Kettlebell Swings

Extended Warm-Up – All

EMOM x 8 MINUTES (No Measure)

MIN 1 – 1 Rope Climb or 3 Strict Knees to Elbow

MIN 2 – 10 Alt. Back Rack Lunges*

*Start with an Empty Bar and Build to Workout Weight.

(No Measure)

Workout – Performance

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

2 Rope Climbs

12 Back Rack Lunges (115/75)

18 Sit-Ups

24 Russian KB Swings (70/53)

(Score is Rounds + Reps)

KG BB: (52.5/35)

KG KB: (32/24)

Workout – Fitness

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

6 Strict Knees to Elbow

12 Back Rack Lunges (75/55)

18 Sit-Ups

24 Russian KB Swings (53/35)

(Score is Rounds + Reps)

KG BB: (35/25)

KG KB: (24/16)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90-90 Good Morning Hip Rotations

10 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)