CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 Rounds

15 Toe Touch Jumping Jacks

5 Scap Push-Ups + 10 Shoulder Taps

10 Glute Bridge-Ups

5 Jefferson Curls

Into…

2 Rounds

15 Toe Touch Jumping Jacks

5 Push-Up to Down Dogs

5/5 Single Leg RDLs

6 Cat Cows

Into…

1-2 Rounds (Time Permitting)

15 Toe Touch Jumping Jacks

10 Groiners

5 Inchworm Push-Ups or Pike Push-Ups

10 Empty Barbell Deadlifts

Skill – All

EMOM x 5 MINUTES (No Measure)

Choose an Option…

Option 1…

2 Strict Handstand Push-Ups

+

3 Kipping Handstand Push-Ups

Or…

Option 2…

2 Pike Push-Ups

+

3 Hand Release Push-Ups

(No Measure)

Workout – Performance

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
KG BB: (100/70)

Workout – Fitness

“DIANE (FITNESS)” (Time)

FOR TIME

21-15-9

Deadlifts (155/105)

Hand Release Push-Ups

(Score is Time)

KG BB: (70/47.5)

Optional Finisher

2-3 SETS FOR QUALITY (No Measure)

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)