CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Bootstrap Squats

8 Scap Push-Ups

6 Scap Pull-Ups

:30 REST

AMRAP x 3 MINUTES

10 Banded Good Mornings

8 Banded Bent Over Rows

6 Band Pull Aparts

:30 REST

2 ROUNDS

10 Tempo Air Squats (31X1)

8 Tempo Ring Rows (21X2)

6 Tempo Knee Push-Ups (22X1)

Strength – Performance

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Strict Chest to Ring Pull-Up Practice*

*Focus on False Grip + Low Ring Pulls.

(No Measure)

Week 4 of 9 Strict Gymnastics

Strength – Fitness

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Strict Wide Grip Pull-Up Practice*

*Focus on a neutral head & not trying to reach chin over bar. Band Optional.

(No Measure)

Week 4 of 9 Strict Gymnastics

Workout – Performance

Metcon (Time)

4 SETS*

4 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

-Rest 1:00 b/t Sets-

*1 SET= 4 Rounds of 5-10-15. Option to wear a 20/14 vest.

(Score is Slowest Set)

Workout – Fitness

Metcon (Time)

4 SETS*

4 ROUNDS

4 Ring Rows or Jumping Pull-Ups

6 Push-Ups

12 Air Squats

-Rest 1:00 b/t Sets-

*1 SET= 4 Rounds of 4-6-12.

(Score is Slowest Set)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES

5 Pull-Ups

10 Push-Ups

15 Air Squats

*P1 completes a full round while P2 Rests. Once a full round is completed partners switch.

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90-90 Hip Rotations

10 Banded Good Mornings

10 Banded High Pulls

-Rest as Needed b/t Sets-

(No Measure)