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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

6 Toe Touch + Jumping Jack

6/6 Single Leg Glute Bridge-Ups

12 SLOW Alt. Pike Shoulder Taps

Into…

1-2 ROUNDS

3 Vertical Jumps + 3 Tuck Jumps*

6 Empty BB RDLs

3 Pike Push-Ups

*Land in a partial squat w/hips ABOVE parallel.

Strength – All

Deadlift (5-4-3-2*)

*Start Moderate-Heavy and build up to workout weight.

(Score is Weight)

Workout – Performance

“ROSIE THE RIVETER” (AMRAP – Reps)

EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*
MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)

KG BB: (143/93)
*This workout was designed by the NCFIT coaching team.

Workout – Fitness

“ROSIE THE RIVETER (FITNESS)” (AMRAP – Reps)

EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (225/155) + 12 Pike Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (20)*
MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)

KG BB: (100/70)
*This workout was designed by the NCFIT coaching team.

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

10/10 Banded Pallof Presses

10/10 Single Arm Half Kneeling Banded Lat Pull Down

5/5 Sciatic Nerve Floss

-Rest as Needed b/t Sets-

(No Measure)