CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

PART 1 (ROWING MECHANICS)

15 Arms Only Strokes (Legs straight + slight lean back of body)

15 Arms + Body Strokes (Bow forward after arms extend + keep chest up)

15 Half Slide Strokes (Arms – Body – slight bend of knees)

15 Full Slide Strokes (Arms – body – legs forward | legs – body – arms back)

Into…

PART 2 (ROWING CADENCE)

EMOM x 4 MINUTES (:40 ON/ :20 OFF)*

MIN 1 – SPM 20-24

MIN 2 – SPM 24-28

MIN 3 – SPM 26-30+

MIN 4 – SPM Athlete Choice

*Goal is to Goldilocks your cadence in the first 3 minutes and then try to find your workout pace by the final minute.

Into…

PART 3 (SIT-UP + LAT PREP)

2 Quick Rounds

10 Sit-Ups

8 Vertical Ring Hand Over Hand Ring Rows

6 Scap Pull-Ups

Skill – All

Metcon (No Measure)

ON AN 8:00 RUNNING CLOCK…

Practice Rope Climbs*

*Specifically focus on bringing knees as high as possible before clamping.

(No Measure)

Workout – Performance

Metcon (Distance)

ON A 25:00 RUNNING CLOCK…*

2000/1750m Row

200 Sit-Ups

16 Rope Climbs

-Max Meter Row w/ Time Remaining-

*Partition Reps and Movements in any order to complete work.

(Score is Meters)

Workout – Fitness

Metcon (Distance)

ON A 25:00 RUNNING CLOCK…*

2000/1750m Row

160 Sit-Ups

40 Strict Pull-Ups

-Max Meter Row w/ Time Remaining-

*Partition Reps and Movements in any order to complete work.

(Score is Meters)

Optional Cool Down

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 10 Alt. Glute Bridge Marches*

MIN 2 – :45 Up Dog to Down Dog

*Option to perform on Rower.

(No Measure)