CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES (:40 WORK / :20 OFF)

MIN 1 – Bike (Increasing Speed)

MIN 2 -Tempo Deadlifts

MIN 3- Good Mornings / Glute Bridge-Ups

MIN 4 – Inchworm + Shoulder Taps / Push-Up to Pike

Extended Warm-Up – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – 5 ‘Library’ Deadlifts*

MIN 2 – 3-5 Pressing Reps**

MIN 3 – :45 EZ Bike

*Build to workout weight.

**Pressing Options…

(Hand Release) Push-Ups

DB Push Press

(Strict) Handstand Push-Ups

(No Measure)

Workout – Performance

FOR TIME (Time)

50/40 Cal Bike

-Immediately Into-

10 ROUNDS

5 Handstand Push-Up

5 Deadlifts (225/155)*

-Immediately Into-

50/40 Cal Bike

(Score is Time)

*Option to bump weight up to 255/175

KG BB: (100/70)

Workout – Fitness

FOR TIME (Time)

40/30 Cal Bike

-Immediately Into-

10 ROUNDS

5 DB Push Press (Athlete Choice)

5 Deadlifts (155/105)*

-Immediately Into-

40/30 Cal Bike

(Score is Time)

*Option to bump weight up to 185/135

KG BB: (70/47.5)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – 5/5 Sciatic Nerve Floss

MIN 2 – 5/5 Half Kneeling KB Bottoms Up Single Arm Press

MIN 3 – :45 EZ Bike

(No Measure)