CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

10 Alt. 90-90 Hip Rotations

5 Empty Barbell GoodMornings

10 Alt. Bird Dogs

5 Cat/Cows

into…

AMRAP x 5 MINUTES

5 PVC 3-Point Contact Drill*

10 Air Squats to Med. Ball

5/5 Med. Ball Around the Worlds

10 Med. Ball Deadlifts

*Place PVC behind with one hand at the top and the other toward the bottom. As you hinge (hips back / torso forward), maintain 3 points of contact on the PVC: head / middle of shoulders / hips!

Strength – All

Deadlift (3-3-3-3-3*)

*Start Moderate and end Heavy.

(Score is Weight)

Workout – Performance

FOR TIME (Time)

50 Wall Balls (20/14)

25 Deadlifts (185/135)

40 Wall Balls

20 Deadlifts

30 Wall Balls

15 Deadlifts

(Score is Time)

KG WB: (9/6)

KB BB: (85/60)

Workout – Fitness

FOR TIME (Time)

40 Wall Balls (14/10)

20 Deadlifts (135/95)

30 Wall Balls

15 Deadlifts

20 Wall Balls

10 Deadlifts

(Score is Time)

KG WB: (6/5)

KB BB: (60/42.5)

Optional Cool Down – All

1-2 ROUNDS FOR QUALITY (No Measure)

100m EZ Walk

10 Cat/Cows

10 Alt. Bird Dogs

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)