CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 10 MINUTES

200m Run

10 Good Mornings*

8/8 Single Leg Glute Bridge Ups

6 Up-Downs**

*Option to add the Barbell

** Option to go over the bar

Strength – All

Deadlift (5-3-1-1-1*)

*Start Mod-Heavy and build past Workout Weight.

(Score is Weight)

Workout – Performance

AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

12 Up-Downs Over Bar

4 Deadlifts (315/205)

(Score is Rounds + Reps)

KG BB: (143/93)

Workout – Fitness

AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

12 Up-Downs

4 Deadlifts (205/145)

(Score is Rounds + Reps)

KG BB: (93/65)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

50m EZ Walk

5/5 Sciatic Nerve Floss

10/10 Glute Bridge-Ups

:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)