CrossFit – Sat, May 6

Announcements

May Focus details are in the description.

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 SETS

20 Single Unders

10 Bootstrap Squats

5/5 Med Ball Around the Worlds

10 Slow Push-Ups

Into…

2 SETS

20 Single-Single-Doubles

10 Med Ball Front Squats

10 Med Ball Push Press

10 Ring Rows

Into…

OPTIONAL MOBILITY

5/5 Groiners w/Twist

5/5 Moose Antlers

5/5 Scorpion Stretch

:30/:30 Elevated Calf Stretch

Strength – Performance

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Slow Feet Elevated Ring Rows

MIN 2 – :40 Hollow Rocks

MIN 3 – :40 Double Under or Crossover Practice

(No Measure)

Week 6 of 9 Strict Gymnastics

Strength – Fitness

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Slow Ring Rows

MIN 2 – :40 Tuck Hold or Rocks

MIN 3 – :40 Single or Double Under Practice

(No Measure)

Week 6 of 9 Strict Gymnastics

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

150 Double Unders

Then AMRAP in Remaining Time of:

15 Wall Ball (20/14)

15 Burpees

15 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

KB WB: (9/6)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

250 Single Unders

Then AMRAP in Remaining Time of:

15 Wall Ball (14/10)

10 Burpees

15 Jumping Pull-Ups

(Score is Rounds + Reps)

KB WB: (6/5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

ON A 20:00 RUNNING CLOCK…*

200 Double Unders

Then AMRAP in Remaining Time of:

10 Wall Ball (20/14)

10 Burpees

10 Pull-Ups

*For Double Under buy in P1 works while P2 rests…split the 200 reps as needed. In the AMRAP, partners will complete every other movement in order. Ex: P1 does 10 Wall Balls, P2 completes 10 Burpees, P1 completes 10 Pull-Ups, etc. P1 works While P2 rests.

(Score is Rounds + Reps)

KB WB: (9/6)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)