CrossFit – Sat, Nov 4

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 SETS

10 Jumping Jacks

10 BB Bent Over Rows

10 Alt. Elbow Punches

5 Scap Push-Up + Shoulder Tap + Shoulder Tap

5/5 Moose Antlers

Into…

2 SETS

5 Jumping Jack Toe Touches

5 Strict Press

5 BTN Strict Press

10 Up-Downs

5/5 Moose Antlers

Workout – Performance

“INFINITY LOOP” (Time)

4 ROUNDS FOR TIME

10 Push Press (75/55)

10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME

10 Push Press (95/65)

10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME

10 Push Press (115/75)

10 Bar Facing Burpees

(Score is Time)

KG BB1: (35/25)

KG BB2: (42.5/30)

KG BB3: (52.5/35)

Workout – Fitness

“INFINITY LOOP (FITNESS)” (Time)

4 ROUNDS FOR TIME

10 Push Press (45/35)

10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME

10 Push Press (75/55)

10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME

10 Push Press (95/65)

10 Step Over Bar Burpees

(Score is Time)

KG BB1: (20/15)

KG BB2: (35/25)

KG BB3: (42.5/30)

Partner Workout Option

IN TEAMS OF 2… (Calories)

FOR TIME

6 ROUNDS

10 Push Press (Athlete Choice, Light)

10 Up-Downs

-Immediately Into-

4 ROUNDS

12 Push Press (Athlete Choice, Light-Mod)

12 Burpees

-Immediately Into-

2 ROUNDS

15 Push Press (Athlete Choice, Moderate)

15 Burpees Over Bar

*P1 will complete one full round while P2 completes Max Cal Bike. Once a full round is complete P2 will complete a full round while P1 completes Max Cal Bike.

(Score is Total Cal Bike)

Finisher

3 SETS (No Measure)

10/10 DB Bent Over Rows

12-15 DB Upright Rows

:30/:30 Side Plank

-Rest As Needed b/t Sets-

(No Measure)