CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:15 Legs + Torso Only Rowing

:15 Arms + Torso Only Rowing

:30 Full Stroke Rowing

5 Push Up to Down Dog

10 Alternating Piked Toe Taps

5/5 Moose Antlers

10 Bird Dogs

Into…

1-2 ROUNDS

12/10 Cal Row

8 Strict Press

8 Bent Over Rows

8 Tempo Push Ups (31X1)

Workout – Performance

FOR TIME* (Time)

25-20-15-10-5

Push Press (115/75)

*Complete 15/12 Cal Row after every full set.

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

FOR TIME* (Time)

25-20-15-10-5

Push Press (75/55)

*Complete 12/10 Cal Row after every full set.

(Score is Time)

KG BB: (35/25)

Post-Workout Strength – All

Bench Press (10-8-6-4*)

*Start Light and end Moderate+. Complete 16-20 Alt. DB Hammer Curls (Athlete Choice) after each set.

(Score is Weight)