CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

1:00 EZ-Mod Bike for Calories*

6 Alt. Groiners + Twist

15 Med Ball G2O

10 PVC Pass Throughs

Into…

1 ROUND

Bike*

6 Cossack Squats

7 Med Ball Overhead Press

7 Med Ball Front Squat

10 PVC Superman Pass Throughs

Into…

1 ROUND

Bike*

6/6 Med Ball Around the World

10 Med Ball Thruster

10 Slow Alt. Dead Bugs

*Focus in Round 1 is to Bike for 1:00 at a Light to Moderate pace. In the next round aim to finish those same number of Calories in less time.

Strength – Performance

Overhead Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Reps*)

*Start Moderate and build to Moderate-Heavy.

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Strength – Fitness

Front Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Front Reps*)

*Start Moderate and build to Moderate-Heavy.

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

“THE QUADFATHER” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES
19 Wall Balls (20/14)
10 Cal Bike*

*Cals increase by 4 Cals each full round.

(Score is Rounds + Reps)

KB WB: (9/6)
NOTE: W.O.W. this our pick for epic workout of the week! This workout was remixed from Open 19.1.

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Workout – Fitness

“THE QUADFATHER (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES
19 Wall Balls (14/10)
10 Cal Bike*

*Cals increase by 2 Cals each full round.

(Score is Rounds + Reps)

KB WB:(6/5)
NOTE: W.O.W. this our pick for epic workout of the week! This workout was remixed from Open 19.1.