CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 PREP ROUND*

10-12 Supinated Band Pull Aparts

10-12 Banded Upright Rows

10-12 Overhead Band Pull-Aparts

6/6 Crossbody Band Pull-Aparts

10-12 Straight Arm Banded Push-Downs

*Use a light-moderate band tension.

Into…

AMRAP x 6 MINUTES

40 Single Unders*

10/8 Cal Row

8 Ring Rows

6 Scap Pull-Ups

*At 3:00 option to switch to 25 Double Unders.

Skill – All

Metcon (No Measure)

1.) EMOM x 5 MINUTES*

2 Bottom to Half Strict Pull-Up

+

2 Top to Half Strict Pull-Up

+

1 Strict Pull-Up

*Band Optional.

-Short Rest b/t P1 & P2-

2.) EMOM x 5 MINUTES

1 Kip Swing

+

1 Chest to Bar or Pull-Up

+

1 Kip Swing

(No Measure)

Workout – Performance

FOR TIME (Time)

125 Double Unders

Into…

10-20-30-20-10

Cal Row*

Chest to Bars

Into…

125 Double Unders

*Alt. Cals: 8-15-25-15-8

(Score is Time)

Workout – Fitness

FOR TIME (Time)

200 Single Unders

Into…

10-20-30-20-10

Cal Row*

Pull-Ups

Into…

200 Single Unders

*Alt. Cals: 8-15-25-15-8

(Score is Time)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

200 Double Unders

100 Cal Row

50 Chest to Bar Pull-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Lacrosse Ball Bottom Foot Smash

10 Banded Ws

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)