Announcements

Hey everyone!

Just a friendly reminder that starting this Thursday and for the next 5 weeks, our 6pm class will be replaced by our Teens Camp. After these 5 weeks, we’ll be back to our regular 6pm class schedule.

Thanks for your understanding and support!

See you at the gym, Ponce

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Slow Good Mornings (Body or Barbell)

10/10 Single Leg Glute Bridge

6/6 Split Squats

10 Scap Push-Up

Into…

2 ROUNDS

10 Barbell RDL

10 Box Step-Ups

5 Push-Up to Pike

Into…

1 ROUND

10 Slow Barbell Deadlift

10 Box Jumps

3 Kick-Up to Wall with :10 Hold*

*Option for :15-:20 Pike Hold

Strength – All

EMOM x 10 MINUTES (Weight)

MIN 1 – 5 Deadlifts*

MIN 2 – 3-5 Strict Presses**

*Start Light and up to and past Workout Weight.

**Strict Pressing Options…

DB Strict Press

Pike Push-Up

Handstand Push-Up

(Score is Weight)

Workout – Performance

4 ROUNDS FOR TIME (Time)

21 Deadlifts (225/155)

15 Box Jumps (24/20)

9 Handstand Push-Ups

(Score is Time)

KG BB: (100/70)

Workout – Fitness

4 ROUNDS FOR TIME (Time)

21 Deadlifts (155/105)

15 Box Jumps (20)

9 DB Push Press (35/20)

(Score is Time)

KG BB: (70/47.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

50m EZ Walk

5/5 Sciatic Nerve Floss

10/10 Glute Bridge-Ups

:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)