CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 10 MINUTES (:45 WORK / :15 REST)

MIN 1 – Scap Push-ups / Scap Pull-Ups

MIN 2 – Alt. Samson Lunges / Squat Hold

MIN 3 – Knee Push-Ups / Push-ups

MIN 4 – Single Arm Ring Rows / Ring Rows

MIN 5 – Band Pull-Aparts

Workout – Performance

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Workout – Fitness

“CINDY (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES
6 Ring Rows
8 Push-Ups
12 Air Squats

(Score is Rounds + Reps)

Finisher

4 SETS (:40 ON/ :20 OFF) (No Measure)

MOVT 1 – Single DB Overhead Hold

MOVT 2 – Single DB Gun Hold

1 SET = MOVT 1 + MOVT 2.

(No Measure)