CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

30 Mountain Climbers

30 Bicycle Crunches

20 Crunches

20 Shoulder Taps

10 Scap Push-Ups

10 Groiner + Twists

into…

2 ROUNDS

12 PVC Pass Throughs

10 Up-Downs

8/8 Split Stance PVC RDL

6 PVC High Hang Muscle Snatch*

4 Inch Worms + Push-Up

*2nd Round perform with barbell

Extended Warm-Up – All

3 SETS* (No Measure)

5 Hang Muscle Snatch

7/7 Barbell Split Stance RDLs

-Rest As Needed b/t Sets-

*Keep weight Light for all 3 sets.

(No Measure)

Workout – Performance

Part 1. (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Hang Power Snatch (75/55)

10 Burpees Over Bar

20 Sit-Ups

(Score is Rounds + Reps)

-Rest 3:00 b/t P1&P2-

Part 2. (Time)

FOR TIME

30 Hang Power Snatches

40 Burpees Over Bar

50 Sit-Ups*

*GHD Sit-Ups Optional.

(Score is Time)

KG BB: (35/25)

Workout – Fitness

Part 1. (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Hang Power Snatch (65/45)

10 Burpees

15 Sit-Ups

(Score is Rounds + Reps)

-Rest 3:00 b/t P1&P2-

Part 2. (Time)

FOR TIME

20 Hang Power Snatches

30 Burpees

40 Sit-Ups

(Score is Time)

KG BB: (30/20)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)