CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

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

MIN 1 – Arms + Body Rowing

MIN 2 – Full Slide Rowing (EZ Pace)

MIN 3 – FS Rowing @ 20-24 SPM

MIN 4 – FS Rowing @ 24-28 SPM

MIN 5 – FS Rowing @ 28+ SPM

Into…

2-3 ROUNDS (Time Permitting)

5 PVC Pass Thrus

5 PVC Scarecrow Snatches

10 Behind the Neck PVC Presses*

10 Piked Alt. Shoulder Taps

5 Push-Ups (Knees or Toes Optional)

*On 2nd RND complete 10 BTN PVC Push Press

Extended Warm-Up – All

EVERY 3:00 x 3 SETS (No Measure)

5-7 Pressing Options*

3-5 Hang Power Snatches**

-EZ Bike w/ Time Remaining-

*Pressing Options:

(Hand Release) Push-Ups

Pike Push-Ups

(Deficit) Strict Handstand Push-Ups

**Build to and slightly past workout weight.

(No Measure)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

18/14 Cal Row

6 Hang Power Snatch (115/75)

12 Strict Handstand Push-Ups

6 Hang Power Snatch

(Score is Rounds + Reps)

KG BB: (52.5/35)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

15/12 Cal Row

6 Hang Power Snatch (75/55)

12 Hand Release Push-Ups

6 Hang Power Snatch

(Score is Rounds + Reps)

KG BB: (35/25)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30 Child’s Pose

15 Banded Ws

:30 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)