CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

8 Alt. 90/90 Hip Rotations

8 Yoga Push-Ups

8 Kang Squats

Into…

EMOM x 4 MINUTES

MIN 1 – :30 Row (22-24 SPM) + :30 EZ Row

MIN 2 – :30 Row (24-26 SPM) + :30 EZ Row

MIN 3 – :30 Row (26-28 SPM) + :30 EZ Row

MIN 4 – :30 Row (28-30 SPM) + :30 EZ Row

Into…

2 ROUNDS (3 ROUNDS TIME PERMITTING)

10 Kip Swings

10 Slam Balls

10 Air Squats

Workout – Performance

3 SETS (Time)

1000/800m Row

15 Toes To Bar

25 Slam Balls (Athlete Choice)

35 Air Squats

-Rest 1:30 b/t Sets-

(Score is Total Time)

Workout – Fitness

3 SETS (Time)

750/600m Row

15 Toes to Something

20 Slam Balls (Athlete Choice)

25 Air Squats

-Rest 1:30 b/t Sets-

(Score is Total Time)

Optional Finisher

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

MOVT 1 – Russian Twists (Slam Ball Optional)

MOVT 2 – Plank Hold

*1 SET = MOVT 1 + MOVT 2.

(No Measure)