Announcements
“Do…or do not. There is no try.” ~ Yoda
CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
10 BW Good Mornings
5 Inch Worms + Push-Up
10 Alt. Bird Dogs
5 Cat Cows
Into…
1 ROUND
10 Barbell Jefferson Curls
10 Up Downs
10 Alt. Dead Bugs
10 Alt. Groiners
Into…
1 ROUND
8 Barbell Good Mornings
8 Up Downs Over Bar
8 Hollow Rocks
4/4 Knee Hugs
Strength – All
Deadlift (4-4-4-4*)
*Start Heavy and build to Heavy+. Should be heavier than last week.
Week 6 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
Metcon (Time)
3 SETS
15-12-9
Deadlifts (155/105)
Burpees Over Bar
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (70/47.5)
Workout – Fitness
Metcon (Time)
3 SETS
15-12-9
Deadlifts (135/95)
Burpees Over Bar
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (60/42.5)
Optional Cool Down
FOR RECOVERY (No Measure)
1:00/1:00 Banded Hamstring Stretch
1:00 Saddle Pose
1:00 Child’s Pose
2:00 Cobra Stretch
(No Measure)