Thursday

12
Jul

Thursday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

30 Single Unders

10 Slow Shoulder Taps

8 Box Step Overs

8 Good Mornings (BB Optional)

Into…

2 ROUNDS

30 Singles (Single + Single + High Jump)

5 Push-Up to Pike

6 Box Jumps

6 BB Deadlifts*

*Add weight in round 2

Strength

Metcon (No Measure)

3 SETS

:30 Wall HS Hold

10-12 Box Piked Shoulder Taps

3-5 Strict Deficit Handstand Push-ups or 5-7 Deficit Push-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

4 ROUNDS

10 Box Jump Overs (24/20)

8 Handstand Push-Ups*

6 Deadlifts (185/135)|(135/95)

36 Double Unders

-Rest 1:30-

3 ROUNDS

10 Box Jump Overs

8 Handstand Push-Ups*

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

36 Double Unders

-Rest 1:30-

2 ROUNDS

10 Box Jump Overs

8 Handstand Push-Ups*

6 Deadlifts (275/185)|(185/135)

36 Double Unders

*Strict Optional.

(Score is Total Time)

KG BB1: (85/60)|(60/42.5)

KG BB2: (100/70)|(70/47.5)

KG BB3: (125/85)|(85/60)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Push Press