CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES*

1:00 Bike

8/8 DB Goblet Split Squat

6 BB Good Mornings

8 Alt. Banded Deadbugs

*Light DB Suggested

Workout – Performance

EMOM x 24 MINUTES (Calories)

MIN 1 – 20 DB Goblet Alt. Lunges (50/35)

MIN 2 – 5 Deadlifts*

MIN 3 – 1:00 Max Cal Bike

MIN 4 – Rest

*Deadlift Weight Options…

(225/155)

(275/185)

(315/205)

(Score is Total Cals)

KB DB: (22.5/15)

KG BB1: (100/70)

KG BB2: (125/85)

KG BB3: (143/93)

Workout – Fitness

EMOM x 24 MINUTES (Calories)

MIN 1 – 20 DB Goblet Alt. Lunges (35/20)

MIN 2 – 5 Deadlifts*

MIN 3 – 1:00 Max Cal Bike

MIN 4 – Rest

*Deadlift Weight Options…

(155/105)

(185/135)

(205/145)

(Score is Total Cals)

KG DB: (15/10)

KG BB1: (70/47.5)

KG BB2: (85/60)

KG BB3: (93/65)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 EZ Bike (option for nasal breathing only)

MIN 2 – :45 Alt. Bird Dogs

MIN 3 – :45 Foam Roll or Empty Barbell Quad Smash

(No Measure)