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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 SETS

10 Up-Downs

10 Bootstrap Squats

10 SDB Bent Over Rows

10 Alt. Bird Dogs

Into…

2 SETS

8 Up-Downs Over DB

8 SDB Goblet Squats

8 SDB Floor Press

8 DB Alt. Dead Bugs

Strength – All

Bench Press (8-6-4*)

*Start Moderate and build to Mod-Heavy. After each set complete 15-20 Twisting Bicep Curls.

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

4 SETS*

AMRAP x 3 MINUTES

2-4-6-and so on…

Front Squats (95/65)

Burpee Over Bar

-Rest 1:00 b/t Sets-

*Reset at beginning of AMRAP each new set.

(Score is Lowest Rounds + Reps)

KG BB: (42.5/30)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

4 SETS*

AMRAP x 3 MINUTES

2-4-6-and so on…

Front Squats (65/45)

Burpees

-Rest 1:00 b/t Sets-

*Reset at the beginning of AMRAP each new set.

(Score is Lowest Rounds + Reps)

KG BB: (30/20)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

2 SETS

AMRAP x 7 MINUTES*

4-6-8-10 and so on…

Front Squats (Athlete Choice)

Synchro Burpees

-Rest 1:00 b/t Sets-

*Reset from beginning of AMRAP.

**Partner 1 Completes 1/2 of the Reps of the Squats then P2 completes other 1/2 of the reps of Squats. Both partners complete all the reps of the Burpees together. During the Burpee both partners must meet at the ground at the same time then jump and clap at the same time. Partners can switch who performs the first half of the reps of the Squats during the workout.

(Score is Lowest Rounds + Reps)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 3/3 Standing Hip Joint Circle*

MIN 2 – :30 Heel to Glute Sit**

MIN 3 – :45 Rebound Pose

*Use a PVC for stability. Start w/ bringing knee up towards the chest. Then move it out to the side, followed by getting the heel up/back, kicking back and through, getting back to the starting position. Try to limit as much movement from the rest of the body.

**Starting w/both knees on the ground, place the big toes together w/laces down. Sit back and down, getting the glutes to the heels.

(No Measure)