CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

30 Mtn Climbers

20 Shoulder Taps

10 Scap Pull-Ups

10/10 DB Bent Over Row

into…

2 ROUNDS

5 Up-Downs

10 Alt. DB Slides

5/5 SA Ring Row

5 Scap Retracts

5 Kip Swings

Workout – Performance

2 ROUNDS FOR TIME (Time)

10 Strict Pull-Ups

100m DB Farmer Carry (50/35)

20 Up-Downs

20 Pull-Ups

10 No Push-Up DB Renegade Rows*

30 Ring Rows

*1 Rep = Row (R) + Row (L).

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

2 ROUNDS FOR TIME (Time)

10 Banded Strict Pull-Ups

100m DB Farmer Carry (35/20)

15 Up-Downs

15 Jumping Pull-Ups

10 No Push-Up Renegade Rows*

20 Ring Rows

*1 Rep = Row (R) + Row (L).

(Score is Time)

KG DB: (15/10)

Finisher

2-3 SETS (No Measure)

10/10 DB Side Bends

20 Tuck-Ups

40 Alt. Single DB Hollow Body Flutter Kicks

-Rest As Needed b/t Sets-

(No Measure)