CrossFit Mettle and Honor – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
MOBILITY WARM-UP
10 Good Mornings
10 Glute Bridge
10 Dead Bugs
5/5 Scorpion Twists
10 Supermans
Into…
2 ROUNDS
10 BB RDL
8 Tuck-Ups
6 Kip Swings
Strength – All
Deadlift (ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift)
(Score is Weight)
Week 6 of 6
Strength | 5-3-1 Cycle
Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Reps)
1-2-3-and so on…
Deadlifts (315/225)
2-4-6-and so on…
Toes to Bar
(Score is Total Reps)
KG BB: (143/93)
Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Reps)
1-2-3-and so on…
Deadlifts (225/155)
2-4-6-and so on…
Toes to Something
(Score is Total Reps)
KG BB: (100/70)
Optional Cool Down – All
AMRAP x 6 MINUTES (No Measure)
5/5 Moose Antlers
5/5 Sciatic Nerve Floss
5 Jefferson Curls (option to hold barbell)
(No Measure)