CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

20 Calf Raises

10 Alt. Cossack Squats

10 Glute Bridges

10 Wall Ball Front Squat

Into…

1 ROUND

20 Tibia Raises

10 Alt. Groiners

10 Barbell Good Mornings

10 Wall Ball Push Press

Into…

1 ROUND (Time Permitting)

40 Fast Single Unders

10 Bootstrap Squats

10 Barbell RDL’s

10 Wall Balls

Strength – All

Deadlift (12-10-8*)

*Start Light and build to Moderate. This is a deload week in the Strength Cycle.

(Score is Weight)

Week 4 of 5

Strength | Wave-Loading Cycle

Workout – Performance

3 ROUNDS FOR TIME (Time)

75 Double Unders

50 Wall Balls (20/14)

25 Deadlifts (135/95)

(Score is Time)

KG WB: (9/6)

KG BB: (60/42.5)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

150 Single Unders

40 Wall Balls (14/10)

20 Deadlifts (95/65)

(Score is Time)

KG WB: (6/5)

KG BB: (42.5/30)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :50 Nasal Breathing EZ Cardio

MIN 2 – :25/:25 Single Leg Glute Bridge-Up

MIN 3 – :50 Cat/Cow

(No Measure)