CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND (MOBILITY PREP)

6 Slow BB Jefferson Curls

6 Groiners + ½ Split

6 Slow Cat/Cow

into…

2 ROUNDS

1:00 Bike*

6/6 Single Leg RDL**

12 Alt. Deadbugs

12 BW Good Mornings**

*2nd Round: Workout Pace

**2nd Round: Use empty barbell

Strength – All

Deadlift (3×5*)

*Build to a Heavy weight and stay at the same weight across all sets. This should be above workout weight.

(Score is Weight)

Workout of the Week – Performance

“THE BEAR’S NECESSITIES (PERFORMANCE)” (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

5 Deadlifts (315/205)

15/12 Cal Bike

(Score is Rounds + Reps)

KG BB: (143/93)

Workout of the Week – Fitness

“THE BEAR’S NECESSITIES (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

5 Deadlifts (205/145)

12/10 Cal Bike

(Score is Rounds + Reps)

KG BB: (93/65)

Optional Cool Down – All

5-10 MIN YOGA FLOW… (No Measure)

Up Dog to Down Dog

3-Legged Dog

Cat/Cows

Child’s Pose

Rebound Pose

(No Measure)