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CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

PART 1) TABATA (8 ROUNDS – :20 WORK / :10 REST

MVMT 1 – Bike (increase pace by 3-5 RPMs every round)

MVMT 2 – Hollow Hold

Into…

PART 2) 2-3 ROUNDS

10 SLOW Alt. Pike Shoulder Taps

5 Cat/Cows

10 Banded PVC Deadlifts

5 Jefferson Curls

Workout – Performance

ON A 21:00 RUNNING CLOCK… (Calories)

Max Cal Bike*

Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…

1.) 10 Handstand Push-Ups + 5 Deadlifts (275/185)

2.) 7 Handstand Push-Ups + 7 Deadlifts (225/155)

3.) 5 Handstand Push-Ups + 10 Deadlifts (185/135)

(Score is Total Cals)

KG BB1: (125/85)

KG BB2: (100/70)

KG BB3: (85/60)

Workout – Fitness

ON A 21:00 RUNNING CLOCK… (Calories)

Max Cal Bike*

Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…

1.) 10 DB Push Press (Athlete Choice) + 5 Deadlifts (185/135)

2.) 7 DB Push Press (Athlete Choice) + 7 Deadlifts (155/105)

3.) 5 DB Push Press (Athlete Choice) + 10 Deadlifts (135/95)

(Score is Total Cals)

KG BB1: (85/60)

KG BB2: (70/47.5)

KG BB3: (60/42.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Foam Roll*

5 Cat/Cows

:30 Childs Pose

1:00 EZ Recovery Cardio Choice**

*Focus on quads/glutes/lats

**Nasal Only Breathing

-Rest as Needed b/t Sets-

(No Measure)