CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Good Mornings

5/5 Groiners with a twist

:30 Hollow Hold

10 Superman Lifts

5/5 Cat Cow

Into…

2 ROUNDS

10 Step-Ups (Box Jumps 2nd Round)

10 BB RDL

6 Scap Pull-ups (Kip Swings 2nd Round)

10 Ring Rows (Jumping Pull-ups 2nd Round)

Hero Workout – Performance

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24″/20″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
(Score is Time)

KG BB: (100/70)

Hero Workout – Fitness

“ROY (FITNESS)” (Time)

5 ROUNDS FOR TIME

15 Deadlifts (155/105)

20 Box Jumps (20)

25 Ring Rows

(Score is Time)

KG BB: (70/47.5)

Partner Workout Option

IN TEAMS OF 2… (Time)

4 ROUNDS FOR TIME

40 Deadlifts (Athlete Choice)

50 Box Jumps (Athlete Choice)

60 Pull-Ups or Ring Rows

*P1 works while P2 rests. Split work as needed.

(Score is Time)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose

(No Measure)