CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
250/200m Row
10 Step-Ups
10 Med Ball Ground to Overhead
10 Ring Rows
Into…
2 ROUNDS
250/200m Row
5/5 Single Leg Step-Up
10 Med Ball Front Squats
10 Med Ball Push Press
10 False Grip Ring Rows
Skill – Performance
Metcon (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Banded Low Ring Strict Muscle-Ups*
*Focus on fast sit-through on rings & a slow negative.
(No Measure)
Week 7 of 9 Strict Gymnastics
Skill – Fitness
Metcon (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Strict Chin-Ups*
*Focus on slow negatives & full arm extension at bottom.
(No Measure)
Week 7 of 9 Strict Gymnastics
Workout – Performance
“ON A-MOTHER LEVEL” (Time)
FOR TIME
1000/800m Row
60 Wall Balls (20/14)
40 Wall Ball Step-Ups (24/20)*
20 Ring Muscle-Ups
40 WB Step-Ups (24/20)*
60 Wall Balls
1000/800m Row
*Hold WB any way above waist.
(Score is Time)
KG WB: (9/6)
*NOTE: W.O.W. this is our pick for epic workout of the week!
Workout – Fitness
“ON A-MOTHER LEVEL (FITNESS)” (Time)
FOR TIME
750/500m Row
50 Wall Balls (14/10)
40 Wall Ball Box Step-Ups (20)*
25 Burpee Pull-Ups
40 WB Box Step-Ups (20)*
50 Wall Balls
750/500m Row
*Hold WB any way above waist.
(Score is Time)
KG WB: (6/5)
*NOTE: W.O.W. this is our pick for epic workout of the week!
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
1000/800m Row
80 Wall Balls (20/14)
60 Wall Ball Step-Ups (24/20)*
30 Ring or Bar Muscle-Ups
*Hold WB any way above waist. Partners alternate every 250m on row. P1 works while P2 rests, split all other work as needed.
(Score is Rounds + Reps)
KG WB: (9/6)
Optional Cool Down
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 Glute Bridge Hold on Rower
MIN 2 – :25/:25 Couch Stretch against Box or Wall
MIN 3 – :45 Foam Roll
(No Measure)