CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS (2:00 CAP)

6 Scap Pull-Ups

6 Scap Push-Ups

6 Bootstrappers

Into…

AMRAP x 4 MINUTES

:30 HARD Row

5 Supine Ring Rows

5 Push-Up to Pike

6 Alt. Lunges

Workout – Performance

Metcon (Time)

2 ROUNDS FOR TIME*

100/80 Cal Row

75 Air Squats

50 Hand Release Push-ups

25 Pull-Ups**

*Wear a 20lb Vest if you have it.

**Option to Perform Strict Pull-Ups

(Score is Time)

Workout – Fitness

Metcon (Time)

2 ROUNDS FOR TIME

80/60 Cal Row

75 Air Squats

50 Push-ups

25 Pull-Ups

(Score is Time)

Optional Cool Down

FOR RECOVERY (No Measure)

2:00 Olympic Wall Sit

2:00 Foam Roll Lats.

1:00/1:00 Pigeon Pose

10 Slow Alt. Scorpions

(No Measure)