CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

50 Jumping Jacks

10-12 Slow Supinated Band Pull-Aparts

8 Alt. Samson Lunges

8 Alt. Groiners (Hold for :10-:15 per side)

Into…

2-3 ROUNDS (Time Permitting)

10 DB Goblet Squats

6/6 Single Arm DB Strict Press*

6/6 Single Arm Ring Rows*

6-8 Scap Pull-Ups*

*RND 2+3 complete 6/6 Single Arm Push Press + 6 Ring Rows + 6-8 Kip Swings.

Extended Warm-Up – All

EMOM x 8 MINUTES (No Measure)

MIN 1 – 5 DB Thrusters*

MIN 2 – :30 Gymnastics Practice**

*Start with Light DB and build slightly past workout weight.

**Gymnastics Options:

(Vertical) Ring Rows

2-for-1 Pull-Ups

Kipping Pull-Ups

(No Measure)

Workout – Performance

“SHAKE YA TAILFEATHER” (Time)

FOR TIME

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

DB Thrusters (50/35)

Pull-Ups*

*Option for Chest to Bars.

(Score is Time)

*One of Three Turkey Day WOW this week!

KG BB: (22.5/15)

Workout – Fitness

“SHAKE YA TAILFEATHER (FITNESS)” (Time)

FOR TIME

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

DB Thrusters (35/20)

Ring Rows*

*Option for Pull-Ups.

(Score is Time)

*One of Three Turkey Day WOW this week!

KG BB: (15/10)

Optional Finisher

2-3 SETS (No Measure)

10-12 Tuck-Up + V-Up*

1:30 Plank Hold

-Rest As Needed b/t Sets-

*1 Rep= 1 Tuck-Up + 1 V-Up.

(No Measure)