CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Groiners

8 Scap Push-Ups

6 Push-Ups*

8/8 Split Squats**

10 Glute Bridges

*Round 1 perform close grip, Round 2 perform wide grip

**Round 2 perform Jumping Split Squats

Strength

Bench Press (Heavy 5-Rep )

ON A 25:00 RUNNING CLOCK…

1.) Build to a Heavy 5-Rep Bench Press

(Score is Weight)

-Rest Quickly Before Part 2-

Metcon (AMRAP – Reps)

2.) Max Bench Press (@ 75% of Part A)*

(Score is Reps)
*Must be unbroken. Once the barbell is not moving, the set is complete.

Workout

Metcon (Time)

FOR TIME

21-15-9-15-21

Alt. Jumping Lunges*

Hand Release Push-Ups

*L+R = 1-Rep

(Score is Time)

KG KB: (24/16)|(16/12)

Cool Down

Metcon (No Measure)

2:00 Twisted Cross Pec Stretch (R)

2:00 Twisted Cross Pec Stretch (L)

1:00 Seal Pose

(No Measure)