Announcements

Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday.

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

AMRAP x 7 MINUTES

10 Toe Touch + Jumping Jack

10 KB RDL

10 Alt. Deadbugs

10 Alt. Bird Dogs

Into…

SPECIFIC WARM-UP

2-3 ROUNDS

10 Russian KB Swings

10 Tuck-Ups*

5 SLOW Scap Pull-Ups

5 False Grip Ring Rows

*Switch to V-Ups in the 2nd Round.

Strength – Performance

Metcon (No Measure)

EMOM x 5 MINUTES

1 Strict Ring Muscle-Up

+

1 Kipping Ring Muscle-Up

(No Measure)

Week 9 of 9 Strict Gymnastics

Strength – Fitness

Metcon (No Measure)

EMOM x 5 MINUTES

1 Strict Pull-Up*

+

2 Kipping Pull-Ups

*Option for Strict/ Kipping Chest to Bars.

(No Measure)

Week 9 of 9 Strict Gymnastics

Workout – Performance

Metcon (Time)

FOR TIME

50 Russian KB Swing (53/35)

40 V-Ups

30 Pull-Ups*

40 Russian KB Swings

30 V-Ups

20 Chest to Bar Pull-Ups

30 Russian KB Swings

20 V-Ups

10 Ring Muscle-Ups

*Gymnastic Kip Preferred

(Score is Time)

KG KB: (24/16)

Workout – Fitness

Metcon (Time)

FOR TIME

50 Russian KB Swing (35/20)

40 Tuck-Ups

30 Jumping Pull-Ups

40 Russian KB Swings

30 Tuck-Ups

20 Pull-Ups*

30 Russian KB Swings

20 Tuck-Ups

10 Chest to Bar Pull-Ups

*Gymnastic Kip Preferred

(Score is Time)

KG KB: (16/12)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Up Dog to Down Dog

MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon

MIN 3 – :45 Childs Pose

(No Measure)