Announcements

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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Good Mornings

5 Scap Pull-Ups + 5 Kip Swings

5 Tuck-Up + V-Up*

15 Banded Lat Pushdowns

*1 Rep = 1 Tuck-Up + 1 V-Up

Into…

2 ROUNDS

5 DBL KB Deadlifts

10 Alt. Wrist Push-Ups*

5 Dynamic (bigger) Kip Swings

10 Seated Banded Lat Pulldowns

*In tabletop position, start with both hands in a fist on the ground. Slowly move one hand down so the palm is facing up. Then return to a fist and alternate.

Strength – Performance

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

Chest to Bars*

*Rep Options:

ADV: 5-7

INT: 3-5

BEG: 1-3

(Score is Total Reps)

Week 2 of 9 Gymnastics Cycle

Strength – Fitness

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

Pull-Ups*

*Rep Options:

ADV: 5-7

INT: 3-5

BEG: 1-3

(Score is Total Reps)

Week 2 of 9 Gymnastics Cycle

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

EMOM x 18 MINUTES

MIN 1 – AMRAP of…2 Chest to Bars + 3 Toes to Bar + 4 Up-Downs*

MIN 2 – 1:00 KB Farmers Hold (Athlete Choice, AHAP)

MIN 3 – Rest**

*Pick up where you left off.

**Option for EZ Cardio

(Score is Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

EMOM x 18 MINUTES

MIN 1 – AMRAP of…2 Pull-Ups + 3 Knees to Chest + 4 Up-Downs*

MIN 2 – 1:00 KB Farmers Hold (Athlete Choice, Mod-Heavy)

MIN 3 – Rest**

*Pick up where you left off.

**Option for EZ Cardio

(Score is Rounds + Reps)

Optional Cool Down

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Foam Roll Lats and/or Hamstrings

MIN 2 – 10/10 Seated Single Leg Lifts

(No Measure)