CrossFit – Wed, Apr 19

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Bike

5/5 DB Around the Worlds

10 Alt. Pike Shoulder Taps

20 Alt. DB Foot Taps

Into…

2 ROUNDS

:30 Bike

5/5 Single Arm Arnold Press

5 Pike Push-Ups

30 Single Unders → 30 Double Unders (2nd Round)

Strength – Performance

Metcon (No Measure)

EVERY 3:00 x 4 SETS

3-5 Tempo Handstand Push-Ups (30X1)

:45 DBL KB/DB Overhead Hold (Athlete Choice, Mod)

EZ Cardio w/ Time Remaining…

-No Additional Rest b/t Sets-

(No Measure)

Week 4 of 9 Strict Gymnastics

Strength – Fitness

Metcon (No Measure)

EVERY 3:00 x 4 SETS

3-5 Tempo Pike Push-Ups (30X1)

:45 DBL KB/DB Overhead Hold (Athlete Choice, Mod-Light)

EZ Cardio w/ Time Remaining…

-No Additional Rest b/t Sets-

(No Measure)

Week 4 of 9 Strict Gymnastics

Workout – Performance

Metcon (Time)

FOR TIME

75/60 Cal Bike

-Into-

10 ROUNDS

6 Handstand Push-Ups

30 Double Unders

-Into-

75/60 Cal Bike

(Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME

60/45 Cal Bike

-Into-

10 ROUNDS

6 DB Push Press (Athlete Choice, Moderate)

45 Single Unders*

-Into-

60/45 Cal Bike

*Option for :30 Double Under Practice

(Score is Time)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 Walking Rest or EZ Bike

10 Arm Haulers

5 Calf Raises on Elevated Surface w/:03 Pause in Bottom

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)