CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1-2 SETS (MOBILITY)

8 Wrist Rocks

8 Cat Cows

4 Yoga Push-Ups

8 Scap Wall Slides

8 Boot Strap Squats

Into…

1 ROUND

6 Empty Barbell Strict Press

6 Up-Downs

6 Push-Ups to Pike

6 Empty Barbell Front Squats

Into…

1 ROUND

6 Empty Barbell Push Press

6 Burpees

6 Alt. Lateral Jumps Over Bar

6 Empty Barbell Thrusters

Strength – All

Push Press (1×5 @ RPE 6

1×5 @ RPE 7

1×5+ @ RPE 8)

(Score is Weight)

Week 2 of 6

Strength | 5-3-1 Cycle

Workout – Performance

FOR TIME (Time)

40 Shoulder to Overhead (115/75)

30 Burpees Over Bar

20 Thrusters

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

FOR TIME (Time)

40 Shoulder to Overhead (75/55)

30 Burpees

20 Thrusters

(Score is Time)

KG BB: (35/25)

Optional Finisher – All

FOR QUALITY (No Measure)

400/300 Alt. Box Step-Ups (24/20)*

Week 2 of 5 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)