CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

200m Run

10 Leg Swings (Front/Back)

10 Leg Swings (Right/Left)

10 BW Good Mornings*

5 Inch Worm + Push-Up**

10 Slow Deadbugs

*Add Barbell in RD2

**8 Hand-Release Push-Ups in RD2

Strength – All

Deadlift (ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
)

(Score is Weight)

Week 1 of 6

Strength | 5-3-1 Cycle

Workout – Performance

2 ROUNDS FOR TIME (Time)

400m Run

25 Hand Release Push-Ups

25 Deadlifts (185/135)

(Score is Time)

KG BB: (85/60)

Workout – Fitness

2 ROUNDS FOR TIME (Time)

400m Run

20 Push-Ups

20 Deadlifts (135/95)

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

6 Slow Empty BB Jefferson Curls

8/8 Sciatic Nerve Floss

10 Slow Cat Cows

10 Alt. Scorpions

-Rest as Needed b/t Sets-

(No Measure)