Monday

13
Aug

Monday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

12 Alt. Reverse Lunges

8 Goblet Slam Ball Good Mornings

8 Below the Knee Deadlifts

5/5 Single Arm Ring Row

Into…

1-2 ROUNDS (Time Permitting)

5/5 Slow Split Squats

4 Slam Ball G2OH + 4 Slam Balls (Fast Hip Open/ Close)

8 Mid-Shin Deadlifts

10 Single Ring Ring Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10 Deadlifts (225/155)|(155/105)

15 Slam Balls (30/20)|(20/10)

20 Ring Rows

(Score is Rounds + Reps)

KG BB: (100/70)|(70/47.5)

KG SB: (15/10)|(10/5)

Finisher

Metcon (No Measure)

2-3 SETS

8/8 Pulsing Lunge*

16 Slam Ball Glute Bridge-Ups

:30 BW Glute Bridge-Up Hold

*Option to hold Slam Ball in Goblet Position. 1 Rep = Step out to Lunge Position + come up to half way and down 2x, then step back.

-Rest As Needed b/t Sets-

(No Measure)