CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike

20 Crunches

15 Banded Pull Aparts

10 Scap Pull-Ups*

5 Ring Rows w/ Pause at Top

*1st Round perform 10 Scap Pull-Ups

2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards

3rd Round perform 10 Small Kip Swings

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Kipping and Butterfly C2B Pull-Ups

(No Measure)

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Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 8 MINUTES

15/12 Cal Bike

10 Chest to Bar Pull-Ups

15 Sit-Ups

*Pick up where you left off.

-Rest 2:00 b/t Sets-

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats

(No Measure)