CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Hand Over Hand Ring Row

10 Alt. Lunges

8/6 Cal Bike

6 Burpees

4 Box Step-Ups

Into..

1-2 ROUNDS (Time Permitting)

10 Scap Pull-Ups

10 Single DB Goblet Lunges

8/6 Cal Bike

6 DB Burpees

4 Box Step-Overs

Skill – Performance

EMOM x 6 MINUTES (No Measure)

MIN 1 – 1-2 Rope Climb

MIN 2 – :45 EZ Bike

(No Measure)

Week 6 of 8 Gymnastics Cycle

Skill – Fitness

EMOM x 6 MINUTES (No Measure)

MIN 1 – 3-5 Knees to Elbow

MIN 2 – :45 EZ Bike

(No Measure)

Week 6 of 8 Gymnastics Cycle

Workout – Performance

“KILIMANJARO” (Time)

FOR TIME*
150 DB Goblet Alt. Lunges (50/35)
100/80 Cal Bike
50 Single DB Burpee Box Step-Overs (24/20)**
25 Rope Climbs

*Partition Reps and Movements in any order to complete work.
**1 Rep= DB Burpee + DB Box Step-Over. Can hold DB anyway above hips for Step-Over.

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

“KILIMANJARO (FITNESS)” (Time)

FOR TIME*
120 DB Goblet Alt. Lunges (35/26)
80/60 Cal Bike
40 Single DB Burpee Box Step-Overs (20)**
40 Knees to Elbow

*Partition Reps and Movements in any order to complete work.
**1 Rep= DB Burpee + DB Box Step-Over. Can hold DB anyway above hips for Step-Over.

(Score is Time)

KG DB: (15/10)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30/:30 Half Pigeon on Box

15 Glute Bridge-Ups + :30 Glute Bridge Hold

1:00 EZ Bike

-Rest as Needed b/t Sets-

(No Measure)