CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Cal Bike (RPE 6)

10 KB Deadlifts

5 Push-Up to Pike

10 Alt. Cat Cows

Into…

2 ROUNDS

:30 Cal Bike (RPE 8)

10 KB High Pulls*

5 Up-Downs

10 Banded Pass Throughs

*Start with KB in both hands at the hip, bend the knees slightly, extend, and pull KB underneath the chin

Strength – All

Bent Over Row (15-12-10-10*

Bent Over Barbell Rows)

*Complete 15-20 Supinated Band Pull-Aparts after each set.

(Score is Weight)

Workout – Performance

4 SETS (Time)

15/12 Cal Bike

20 Burpees

20 KB Sumo DL High Pull (70/53)

15/12 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG KB: (32/24)

Workout – Fitness

4 SETS (Time)

12/10 Cal Bike

15 Burpees

15 KB Sumo DL High Pull (53/35)

12/10 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG KB: (24/16)

Optional Cool Down

8:00 of Yoga Flow… (No Measure)

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

2:00 Frog Stretch

2:00 Rebound

(No Measure)