CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

MOBILITY ROUND

10 SLOW Cat Cows

10 Alt Bird Dogs

10 Up Dog to Down Dog

10 SLOW Arm Haulers

10 Alt. Plank Calf Stretches*

*From the Plank fold one foot over the other and push into a Pike to try and get the heel to the floor. Spend :03-:05 in this stretch and then switch sides.

Into…

EMOM x 5 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Arms Only Rowing

MIN 2 – Arms + Body Rowing

MIN 3 – Half Slide Rowing

MIN 4 – EZ Full Slide Rowing

MIN 5 – Mod Pace Rowing

Into…

1-2 ROUNDS (Time Permitting)

30 Single Unders

20 Alt. Shoulder Taps

5 Up-Downs

5 Burpees

Workout – All

ON A 28:00 RUNNING CLOCK… (AMRAP – Reps)

5000/4500m Row

250 Double Unders*

Max Burpees in Time Remaining

*Option for 250 Jumping Jacks or 400 Single Unders

(Score is Total Burpees)

Optional Cool Down – All

1-2 SETS FOR QUALITY (No Measure)

1:00 Walking Rest

10 Arm Haulers

10 Calf Raises on Elevated Surface w/:03 Pause in Bottom

-Rest as Needed b/t Sets-

(No Measure)