CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Cat Cows

10 KB Deadlift

10 Scap Pull-Ups

10 Alt. V-Ups

Into…

1 ROUND

5/5 Moose Antlers

10 Russian KB Swings

10 Kip Swings

10 Tuck Ups or V-Ups

Strength – All

Deadlift (5-5-5)

*Keep weight Light across all sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6 Wendler

Workout – Performance

Metcon (Time)

4 SETS*

15 Russian KB Swing (53/35)

10 Toes to Bar

10 TNG Deadlifts (255/175)**

10 Toes to Bar

15 Russian KB Swing

-Rest 1:00 b/t Sets-

*Goal is to shoot for unbroken reps of each movement.

**Must double overhand grip the barbell.

(Score is Slowest Set)

KG KB: (24/16)

KG BB: (115/79)

Workout – Fitness

Metcon (Time)

4 SETS*

15 Russian KB Swing (35/26)

10 Knees to Chest

10 TNG Deadlifts (185/135)**

10 Knees to Chest

15 Russian KB Swing

-Rest 1:00 b/t Sets-

*Goal is to shoot for unbroken reps of each movement.

**Must double overhand grip the barbell.

(Score is Slowest Set)

KG KB: (16/12)

KG BB: (85/60)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

10/10 Single Arm Seated Banded Lat Pulldown

5/5 Single Arm Wrist Nerve Floss

-Rest as Needed b/t Sets-

(No Measure)