CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 1 ROUND 10/10 Big Arm Circles 10/10 Leg Swings 5/5 Moose Antlers 5 Push Up to Pike 10 V-Ups/Tuck-Ups 10 Scap Pull-Ups into… *SPECIFIC WARM-UP* 1 ROUND 10 Toe Touch Jumping Jacks 8 Kip Swings 6 Muscle Cleans 6 Strict Press into… 1 ROUND (Time Permitting) 10 Toe Touch Jumping Jacks 8 Kipping Knee Raises 6 Power Cleans 6 Push Press Strength – All Push Jerk (12-10-8*) *Start Light and build to Moderate. This is a deload week in the Strength Cycle. (Score is Weight) Week 4 of 5 Strength | Wave-Loading Cycle Workout – Performance 4 SETS* (Time) 2-4-6 Push Jerk (185/135) 12-8-6 Toes to Bar -Rest 1:30 b/t Sets- (Score is Slowest Set) *1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in...
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