CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Cardio Choice (EZ to Moderate Pace)

Then perform Warm-Up w/ an Empty Barbell…

AMRAP x 6 MINUTES

6 Alt. Elbow Punches w/ Barbell

6 Controlled Barbell Front Squats

6 Up-Downs Over Bar (stand first then jump with both feet)

6 Alt. Groiners

:15 Up-Dog Stretch

*After the warm-up, place your barbell in the squat rack and begin to prepare for adding load and tempo to the Front Squat.

Strength

Metcon (Weight)

10-8-6*

Tempo Back Squat or Tempo Front Squat**

*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.

**Tempo Per Set…

Set 1: (31X1)

Set 2: (21X1)

Set 3: (11X1)

(Score is Weight)

Workout

“SPEED DEMON” (Time)

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Nasal Breathing Walk

3:00 Foam Roll Quads

(No Measure)