CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Cat/Cows

5/5 Staggered Stance Good Mornings

10 Scap Push-Ups

10 Alt. 90-90 Hip Rotations

Into…

2 ROUNDS

5 Jefferson Curls

5/5 Staggered Stance Deadlifts

10 Knee Push-Ups

10 Air Squats

Strength – All

Deadlift (ON A 25:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

)

(Score is Weight)

Week 1 of 7

Strength | Testing Week

Workout – Performance

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

6 Deadlifts (275/185)

12 Push-Ups

18 Air Squats

(Score is Rounds + Reps)

KG BB: (125/85)

Workout – Fitness

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

6 Deadlifts (185/135)

8 Push-Ups

18 Air Squats

(Score is Rounds + Reps)

KG BB: (85/60)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Foam Roll

10 Cat/ Cows

10 Alt. Dead Bugs

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)