CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

3:00 Row

10 Banded Pull Aparts

8 Kang Squats

Into…

1 ROUND

2:00 Row

10 Scap Pull Ups + 10 Ring Rows

8 Squat Jumps

Into…

1 ROUND

1:00 Row

10 Kip Swings

8 Empty Bar Front Squats

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME*

100/80 Cal Row

100 Pull-Ups or Ring Rows

30 Front Squats (Athlete Choice)

80/70 Cal Row

80 Pull-Ups or Ring Rows

20 Front Squats

60/50 Cal Row

60 Pull-Ups or Ring Rows

10 Front Squats

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

(Score is Time)

Workout – Performance

FOR TIME (Time)

80/70 Cal Row

60 Pull-Ups

15 Front Squats (165/115)

60/50 Cal Row

40 Pull-Ups

10 Front Squats (185/135)

40/30 Cal Row

20 Pull-Ups

5 Front Squats (205/145)

(Score is Time)

KG BB1: (75/52.5)

KG BB2: (85/60)

KG BB3: (93/65)

Workout – Fitness

FOR TIME (Time)

70/60 Cal Row

50 Ring Rows or Jumping Pull-Ups

15 Front Squats (115/75)

50/40 Cal Row

30 Ring Rows or Jumping Pull-Ups

10 Front Squats (135/95)

30/25 Cal Row

10 Ring Rows or Jumping Pull-Ups

5 Front Squats (155/105)

(Score is Time)

KG BB1: (52.5/35)

KG BB2: (60/42.5)

KG BB3: (70/47.5)

Optional Cool Down – All

FOR QUALITY (No Measure)

1:00/1:00 Barbell Quad Smash

20 Alt. Bird Dogs

10 Up Dog to Down Dog

(No Measure)