Monday

5
Jan

Monday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Row

10 Alt. Groiners

10 Glute Bridges

:30 Shoulder Taps

THEN…

2 ROUNDS

5 Inchworms + Push-up

10 Slamball Deadlifts

10 Barbell Goodmornings

:30 HS Hold/Nose to Wall Hold

Extended Warm-up

Deadlift (3-3-3)

3-3-3

Tempo Deadlift (30×1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

(Score is Weight)

Workout

RX: Metcon (Time)

FOR TIME

8-6-4-2-4-6-8

Deadlift (275/185)*

*After Every Set Complete…

8 Handstand Push-ups (Strict Optional)

16 Slam Balls (30/20)

(Score is Time)

SC: Metcon (Time)

FOR TIME

8-6-4-2-4-6-8

Deadlift (185/135)*

*After Every Set Complete…

8 Handstand Push-ups (Box HSPU allowed)

16 Slam Balls (20/10)

(Score is Time)

BG: Metcon (Time)

FOR TIME

8-6-4-2-4-6-8

Deadlift (135/95)*

*After Every Set Complete…

8 Seated DB Strict Press

16 Slam Balls (20/10)

(Score is Time)