CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:30 Bike*

8 Scap Pull-Ups

10 Tight Kipping Swings

12 Empty BB RDL

*Increase pace 3-4 RPMs each round

Skill

Metcon (No Measure)

EMOM x 15 MINUTES

MIn 1 – :40 Bar Muscle-Up Practice

MIn 2 – 5 Deadlift (Building)**

Min 3 – Flow Stretching

*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.

**Build from Moderate to Heavier than Workout Weight.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Muscle-Ups (Bar or Ring)

9 Deadlifts (255/165)|(165/115)

15/12 Cal Bike

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Slow Cat-Cows

2:00 Child’s Pose

2:00 Seal Pose

1:00 Slow Cat-Cows

(No Measure)