CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

MOBILITY (3:00 CAP)

10 Alt. Groiners + Twist

10 Scap Push-Up to Pike

10 Kang Squats

Into..

TABATA 8 ROUNDS (:20 ON / :10 OFF)

ODD ROUNDS – Jumping Air Squats

EVEN ROUNDS – Quad Heel Taps

Strength – All

Metcon (Weight)

3 SETS

8/8 DB Farmer Split Squats*

16 Weighted Glute Bridge-Up**

*Use Light-Mod weight.

(Option to perform Back Rack light barbell).

**Option to elevate feet. DB placed across hips.

-Rest As Needed b/t Sets-

(Score is Weight on Split Squat)

Workout – All

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 Back Rack Lunges (115/75)

MIN 2 – :45 Russian KB Swing (53/35)

MIN 3 – :45 Wall Walks*

*Athlete Option to sub-in Rope Climbs or other higher skill gymnastics movement.

(Score is Total Reps)

KG BB: (52.5/35)

KG KB: (24/16)