Tuesday

27
Jan

Tuesday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Push-up to Pike-up

10 Bootstrap Stretches

10 Alt. Spiderman Lunges

10 T-spine Rotations

Into…

EMOM x 6:00

:30 On/ :30 Off

Min 1 – Row (Easy)

Min 2 – Wall Squats

Min 3 – Row (Moderate)

Min 4 – Cossack Squats

Min 5 – Row (Hard)

Min 6 – Back Squats w/ empty bar

Strength

Back Squat (3-3-3-3-3)

3-3-3-3-3

Back Squat*

*Start moderate and build to heaviest set of 3.

(Score is Weight)

Workout

RX: Metcon (Time)

3 ROUNDS FOR TIME

13 Back Squats (155/105)*

350/300 Row

*Squat can come from ground or rack.

(Score is Time)

SC: Metcon (Time)

3 ROUNDS FOR TIME

13 Back Squats (115/75)*

350/300 Row

*Squat can come from ground or rack.

(Score is Time)

BG: Metcon (Time)

3 ROUNDS FOR TIME

13 Back Squats (moderate)*

300/250 Row

*Squat can come from ground or rack.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)

2:30 Foam Rolling Quad / IT (R)

(No Measure)