CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

6 Scap Pull-Ups

6 Glute Bridge Ups + Pause

6 Bird Dogs

6 Cat Cows

into…

AMRAP x 4 MINUTES

:30 Mod Row Pace

6 Jumping Air Squats

6 Up-Downs

6 Tuck-Ups

Strength – All

Back Squat (3×5 @ 1111*)

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

Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’

(Score is Weight)

Week 5 of 5 Tempo

Workout – Performance

Metcon (Time)

3 ROUNDS FOR TIME

45/35 Cal Row

25 Toes to Bar

15 Back Squats (135/95)

(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

Metcon (Time)

3 ROUNDS FOR TIME

35/25 Cal Row

20 Knees to Chest

15 Back Squats (95/65)

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

5 Bodyweight Kang Squats

10 Arm Haulers

15 Glute Bridge Ups

1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)