CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 EZ Bike

10 Banded Pull Aparts

10 Banded Ws

5/5 Low to High Cross Body Banded Pull Aparts

10 Hollow Rocks

10 Arm Haulers

Into…

2 ROUNDS

:30 MOD Bike

5 Scap Pull-Ups

10 False Grip Ring Rows

:10 Bottom of Dip Ring Hold

Skill – All

EMOM x 15 MINUTES (No Measure)

Practice Gymnastics Pull*

*Gymnastic Pull Options…

1-2 (Strict) Ring Muscle-Ups

3-5 (Chest to Bar) Pull-Ups

3-5 (Banded) Strict Pull-Ups

(No Measure)

Workout – Performance

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

15/12 Cal Bike

Gymnastics Pulling*

*Options…

2 Ring Muscle-Ups

3 Bar Muscle-Ups

4 Chest to Bar Pull-Ups

5 Kipping Pull-Ups

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

12/10 Cal Bike

Gymnastics Pulling*

*Options…

2 Jumping Ring Muscle-Ups

3 Jumping Bar Muscle-Ups

4 Kipping Pull-Ups

5 Jumping Pull-Ups

(Score is Rounds + Reps)

Optional Murph Prep – All

WEEK 1/ DAY 1 (No Measure)

CONDITIONING

4 SETS*

400m Run

-Rest 1:30 b/t Sets-

*Goal is to mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

(No Measure)

STRENGTH

EMOM x 15 MINUTES*

MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups

MIN 2 – 10 Push-Ups**

MIN 3 – 20-30 Air Squats

*Simple volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.

**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

(No Measure)