CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded OH Press

10 Banded Bent Over Rows

10 Alt. Dead Bugs

into…

2 ROUNDS

8 Barbell Strict Press (RND 2: Push Press)

8 Elbow Rotations (Front or Back Rack)

8 Scap Pull Ups

8 Kipping Knee Raises

*Optional

8 Thread the Needle

8 Scorpion Twist

Strength – All

Push Press (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Push Press)

(Score is Weight)

Week 6 of 6

Strength | 5-3-1 Cycle

Workout – Performance

2 ROUNDS FOR TIME (Time)

10-15-20

Shoulder to Overhead (115/75)

Toes to Bar

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

2 ROUNDS FOR TIME (Time)

10-15-20

Shoulder to Overhead (75/55)

Toes to Something

(Score is Time)

KG BB: (35/25)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Alt. Bird Dogs

MIN 2 – :25/:25 Side Plank Hold

MIN 3 – :45 Childs Pose

(No Measure)