CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:45 Rowing*

10 Scap Push-ups

6 Push-Up to Pike

6 Cat/ Cows

*RND 1 = Legs / RND 2 = Legs + Body

Into…

2 ROUNDS

:45 Rowing*

5 Inchworm + Push-Up

10 Alt. Bird Dogs

10 Up-Downs**

*RND 1 = Arms + Body / Full Slide Rowing

**RND 2 = 6 Burpees

NCFIT Benchmark Workout – Performance

DEATH ROW (PERFORMANCE) (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

NCFIT Benchmark Workout – Fitness

DEATH ROW (FITNESS) (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 15/12 Cal Row

MIN 2 — 12 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

Finisher – All

3 SETS (No Measure)

8-10 Rower Glute Bridge-Ups

8-10 Rower Pike-Ups

-Rest As Needed b/t Sets-

(No Measure)