Tuesday

1
May

Tuesday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 7:00 MINUTE CLOCK

1:30 Row (MOD PACE)

Into…

2 ROUNDS

10 Bootstraps

10 Alt. Cossack Squats

10 Push-Up to Pike

Into…

2 ROUNDS

6 Lunge + Lunge + Air Squat

6 Slamball G2O

30 Crossbody Mountain Climbers

Into…

1:30 Row (HARD PACE)

Strength

Back Squat (ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep)

(Score is Weight)

Week 1 of 9

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

Max Cal Row*

-Immediately Into-

AMRAP x 5 MINUTES*

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

10 Slam Ball Front Squats

5 Jumping Air Squats

*Total Cals are added as Reps. 1 Round of AMRAP = 30 Reps.

(Score is Total Reps)

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

Optional Finisher

Metcon (No Measure)

2 SETS

:45 Side Plank (L)

:45 Side Plank (R)

1:00 Plank

-Rest As Needed b/t Sets-

(No Measure)