CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

2-3 SETS (4:00 CLOCK)

8 Scap Pull-Up + :15 Active Hang

8 Scap Push-Up to Pike + :15 Plank

8 Bootstrappers

8 Cat Cow

Into..

AMRAP x 6 MINUTES

:45 Row @ Mod Pace

12 Alt. DB Around the World

10 Slow Shoulder Taps

4/4 SA DB Bent Over Row

6 Slow Dead Bugs

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Workout

Metcon (Time)

5 SETS

ON A 4:00 RUNNING CLOCK…

35/30 Cal Row

15 Hand Release Push-Ups

15 Ring Rows

-Rest with Time Remaining-

(Score is Slowest Set)

Finisher

Metcon (No Measure)

3 SETS

10 Tuck-Up + V-Up*

50 Alt. Russian Twists

-Rest As Needed b/t Sets-

*1 Rep= 1 Tuck-Up + 1 V-Up.

(No Measure)