CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Row

5 Inch Worms

5 Cat/Cow

6 Alt. Groiners with a twist

10 Kang Squats

10 Ring Rows

Into…

1-2 ROUNDS (Time Permitting)

10 Air Squats

10 Jumping Air Squats

10 Cal Row

Workout – Performance

EVERY 3:00 x 5 SETS (Calories)

50 Air Squats

Max Cal Row w/ Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Cals)

Workout – Fitness

EVERY 3:00 x 5 SETS (Calories)

40 Air Squats

Max Cal Row w/ Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Cals)

Finisher – All

3 SETS (No Measure)

25 Ring Rows

10/10 Single Arm DB Bent Over Row

20 Alt. DB Slides

-Rest As Needed b/t Sets-

(No Measure)