CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Row (RPE 5-6)

10 Supinated Band Pull-Aparts

10 Banded Upright Rows

10 Tuck-Ups

5 Scap Depressions + Scap Retractions

Into…

1-2 ROUNDS (Time Permitting)

:30 Cal Row (RPE 7-8)

10 V-Ups

10 Straight Arm Banded Lat Push-Downs

7 Kip Swings

Workout – Performance

1.) AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

12/10 Cal Row

8 Toes to Bar

4 Bar Muscle-Ups

(Score is Rounds + Reps)

-Rest 2:00 b/t P1 & P2-

2.) FOR TIME (Time)

50/40 Cal Row

25 Toes to Bar

15 Bar Muscle-Ups

25 Toes to Bar

50/40 Cal Row

(Score is Time)

Workout – Fitness

1.) AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

12/10 Cal Row

8 Knees to Chest

6 Pull-Ups

(Score is Rounds + Reps)

-Rest 2:00 b/t P1 & P2-

2.) FOR TIME (Time)

50/40 Cal Row

20 Knees to Chest

15 Pull-Ups

20 Knees to Chest

50/40 Cal Row

(Score is Time)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

60/50 Cal Row

40 Toes to Bar

20 Bar Muscle-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)