Announcements

Hey CrossFit Mettle and Honor family!

If you’ve enjoyed your time with us, we’d love it if you could take a moment to leave us a Google review. Your feedback not only helps us grow but also brings more people into our community—giving us the chance to make a bigger impact and give back even more.

Your reviews help others learn about our gym, our amazing community, and the support we offer to anyone ready to take their fitness journey to the next level. If you have a few minutes, please share your experience with us here: Google Review Link.

Thanks for being part of what makes CrossFit Mettle and Honor so special!

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)