CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

50 Singles

10 Scap Push-ups

10 Scap Pull-ups

50 Singles

Into…

2 ROUNDS

20 Hollow Rocks

10/10 Marching Glute Bridges

10 Windshield Wipers

Into…

1 ROUNDS

15 Supinated Band Pull-Aparts

10 Pass-throughs

*Optional Cooldown (Post Workout Recovery)

5:00 Foam Roll Lats + Calves

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Ring Muscle-Ups + Strict RMU Transitions

*Drill Suggestions…

False Grip Ring Row

False Grip Kipping

Jumping False Grip Transition

Kipping Hips to Ring

(No Measure)

Workout

“ANNIE-UP” (Time)

FOR TIME

50-40-30-20-10

Double Unders

2-4-6-8-10

Ring Muscle-Ups

50-40-30-20-10

Sit-Ups*

*GHD Optional

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Ups

RMU Option 2: Burpee Pull-Ups

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats + Calves

(No Measure)