CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

200m Row

Into…

2 ROUNDS

5 Inch Worms into Up Dog/Down Dog

10 Good Mornings

8 Jefferson Curls

5/5 Bodyweight Lunges

10 Shoulder taps

5/5 Cat/Cow

Into…

200m Row

2 ROUNDS

5 Tempo RDL (31X1)

5/5 BB Front Rack Lunges

10 Up/Downs

Strength – All

Deadlift (5×3

Deadlift* (31X1))

*Keep weight Moderate-Heavy across all sets.

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 3 of 7

Strength | Tempo Cycle

Workout – Performance

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

250/ 200m Row

5/5 Front Rack Lunges (115/75)

20 Up-Downs

(Score is Rounds + Reps)

KG BB: (52.5/35)
600/500m bike optional

Workout – Fitness

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

250/ 200m Row

5/5 Front Rack Lunges (75/55)

15 Up-Downs

(Score is Rounds + Reps)

KG BB: (35/25)
600/500m Bike Optional

Optional Cool Down – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Foam Roll or Stretch as Needed

(No Measure)