CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
1:00 Cardio Choice (RPE 5-6)
5 Cat Cows
10 Sumo Stance Good Mornings
5 Inchworm + 2 Scap Push-Ups
10 Slow Alt. Shoulder Taps
Into…
1-2 ROUNDS (Time Permitting)
:45 Cardio Choice (RPE 7-8)
10 Slow Barbell Deadlifts
10 Glute Bridge-Ups
5 Push-Up to Pike + 4 Shoulder Taps*
*Complete a Push-Up to Pike and in the Piked position complete 4 Alt. Shoulder Taps before the next rep.
Workout – Performance
Deadlift (1.) ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep TNG Deadlift*)
*Bar touches but does not slam into ground.
(Score is Weight)
-Rest 3:00 b/t P1 & P2-
2.) AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
10 Deadlifts (65% of 3-Rep)
10 Strict Handstand Push-Ups
Cardio Choice*
*Cardio Choice Options:
20/15 Cal Row
18/14 Cal Bike
15/12 Cal Ski
(Score is Rounds + Reps)
Workout – Fitness
Deadlift (1.) ON A 15:00 RUNNING CLOCK…
Build to a Moderate 3-Rep TNG Deadlift*)
*Bar touches but does not slam into ground.
(Score is Weight)
-Rest 3:00 b/t P1 & P2-
2.) AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
10 Deadlifts (65% of 3-Rep)
10 Hand Release Push-Ups
Cardio Choice*
*Cardio Choice Options:
15/12 Cal Row
12/10 Cal Bike
12/10 Cal Ski
(Score is Rounds + Reps)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
5/5 Sciatic Nerve Floss
:30/:30 Half Pigeon or Figure 4 Stretch
15 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)