CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

25’ LINE DRILLS (MIN 0-4)

Hamstring Scoop

Walking Figure 4

Toe Walk

Heel Walk

Butt Kickers

High Knees

Into…

AMRAP x 3 MINUTES

25’ Shuttle Run

4 Alt. DB Slides

4/4 Single Arm Ring Row

8 Scap Pull-Ups

Into…

AMRAP x 3 MINUTES

25’ Shuttle Run

4 Alt. No Push-Up Renegade Row

4 Ring Rows

4 Strict Hanging Knee Raise

Skill – All

ON AN 8:00 RUNNING CLOCK… (No Measure)

Practice Rope Climbs or Strict Pull-Ups

(No Measure)

Workout – Performance

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – :50 Max No Push-Up Renegade Row (50/35)*

MIN 2 – :50 Shuttle Run**

MIN 3 – :50 Max Rope Climbs

MIN 4 – :50 Shuttle Run**

MIN 5 – Rest

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

**1 Rep = 25′ Down & Back

(Score is Total Reps of Rope Climbs)

KG DB: (22.5/15)

Workout – Fitness

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – :50 Max No Push-Up Renegade Row (35/20)*

MIN 2 – :50 Shuttle Run**

MIN 3 – :50 Max Strict Pull-Ups

MIN 4 – :50 Shuttle Run**

MIN 5 – Rest

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

**1 Rep = 25′ Down & Back

(Score is Total Reps of Pull-Ups)

KG DB: (15/10)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)