Announcements

May Focus details are in the description.

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1:00 Cardio

Into…

3 ROUNDS

:20/:20 SA Elbow Plank

15 Single DB Bent Over Row

15 Single DB Floor Press

10 Tuck-Ups

5 Scap Pull-Ups

Workout – Performance

Metcon (No Measure)

3 ROUNDS FOR QUALITY

2:00 Cardio Choice

20 DB Floor Press

2 Rope Climbs*

1:00 Cardio Choice

12/12 Single Arm Supported DB Rows

2 Rope Climbs*

:30/30 Banded Plank Pulls

*Option for Legless Rope Climbs.

(No Measure)

Workout – Fitness

Metcon (No Measure)

3 ROUNDS FOR QUALITY

2:00 Cardio Choice

20 DB Floor Press

10 Single Ring Vertical Grip Ring Rows

1:00 Cardio Choice

12/12 Single Arm Supported DB Rows

10 Single Ring Vertical Grip Ring Rows

:30/30 Banded Plank Pulls

(No Measure)

Extra Credit Murph Prep – Day 2

Metcon (No Measure)

CONDITIONING + STRENGTH (ALL)

6 SETS*

300m Run

5 Pull-Ups or Ring Rows

10 Push-Ups or Elevated Push-Ups

15 Air Squats

-Rest 1:00 b/t Sets-

*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.

(No Measure)