CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

4 Up-Dog to Down-Dog

4/4 Moose Antlers

4 Burpees

4 Alt. Step-Ups

Into…

2 ROUNDS

4/4 Half Kneeling Single Arm Arnold Press

4 Scap Pull-Ups + 4 Kip Swings

4 Jumping Pull-Ups (or Ring Rows)

4 Box Jumps

Strength – Performance

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 8-10 Tempo Push-Ups (21X1)

MIN 2 – :30/:30 Single Arm Overhead KB Hold (Athlete Choice, AHAP)

MIN 3 – EZ Cardio Choice

(No Measure)

Week 2 of 9 Strict Gymnastics

Strength – Fitness

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 6-8 Tempo Push-Ups (21X1)*

MIN 2 – :30/:30 Single Arm Overhead KB Hold (Athlete Choice, AHAP)

MIN 3 – EZ Cardio Choice

*Knee Push-Up Optional

(No Measure)

Week 2 of 9 Strict Gymnastics

Workout – Performance

Metcon (Time)

5 ROUNDS FOR TIME

21 Box Jumps (24/20)

15 Push Press (115/75)

9 Burpee Pull-Ups*

*Height of bar should be above standing reach.

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

Metcon (Time)

5 ROUNDS FOR TIME

15 Box Jumps (20)

12 Push Press (95/65)

9 Burpee to Target*

*Height of bar should be above standing reach.

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :30 Supinated Grip Bar Hang

MIN 2 – :30 Supinated PVC Box Hold*

MIN 3 – :25/:25 Side Plank Hold

*Supinated grip w/elbows in. Kneel on floor, place elbows on box, let chest drop, and sit back.

(No Measure)