CrossFit Mettle and Honor – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
12 Step-Ups
10 Push-Up to Pike
8 Jefferson Curls
6 Deadbugs
Into…
AMRAP x 4 MINUTES
6 Low Box Jumps
6 Pike Push-Ups or Push-Ups
8 Barbell RDL
12 Straight Leg Sit-Ups
Strength
Deadlift (1×5 / 1×5 / 1×5*)
1×5 @65%
1×5 @75%
1×5 @85%
*Deadlift Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 2 of 9
Workout
Metcon (Time)
FOR TIME
27-21-18
Box Jumps (30/24)|(24/20)
18-15-9
Handstand Push-Ups
9-6-3
Deadlifts (315/205)|(225/155)
(Score is Time)
KG BB: (143/93)|(100/70)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press
Optional Cool Down
Warm-up (No Measure)
2-3 ROUNDS FOR RECOVERY
10 Cat/Cows
1:00 Seated Forward Fold
1:00 Child’s Pose
(No Measure)