Announcements

May Focus details are in the description.

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 ROUNDS*

20 Jumping Jacks → 100m Run → 100m Run

10 Alt. Lunges w/ Twist → 10 Alt. Jumping Lunges → 10 Empty Barbell Front Rack Alt. Lunges

5/5 DB Around the Worlds → 5/5 DB Lateral Raises → 5 Up-Downs to Target

10 Single DB Floor Press → 10 Narrow Grip (Diamond) Knee Push-Ups → 5 Burpees to Target

*Arrows indicate movement change each round.

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

200m Run

10 Alt. Front Rack Lunges (135/95)

10 Burpee Pull-Up*

15 Toes to Bar

*Target ideally 6-inches above standing reach.

(Score is Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

200m Run

10 Alt. Front Rack Lunges (95/65)

10 Burpees To Target*

15 Knees to Chest

*Target ideally 6-inches above standing reach.

(Score is Rounds + Reps)

KG BB: (42.5/30)

Post-Workout Strength – Performance

Metcon (No Measure)

3 SETS

5 Wall Facing Handstand Push-Ups

7/7 Single Arm DB Lateral Raises (Light)

10 Diamond Push-Ups

-Rest As Needed b/t Sets-

(No Measure)

Week 6 of 9 Strict Gymnastics

Post-Workout Strength – Fitness

Metcon (No Measure)

3 SETS

3 Wall Walks

7/7 Single Arm DB Lateral Raises (Light)

10 Narrow Grip Knee Push-Ups

-Rest As Needed b/t Sets-

(No Measure)

Week 6 of 9 Strict Gymnastics