CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

MOBILITY ROUND

5 Inchworm + Push Up

10 Alt Thread the Needles

5/5 Moose Antlers

10 Plank Shoulder Tap

10 Piked Toe Taps

10 Scap Pull Ups

Into…

2 Rounds

250/200M Row

8 Strict Press (RND 2: Push Press)

8 Bent Over Rows

8 Tuck Ups or V Ups

8 Kip Swings

Strength – All

Push Jerk (ON A 16:00 RUNNING CLOCK…

Build to a Moderate 5-Rep Push Jerk*)

*Slightly Heavier than Workout Weight.

(Score is Weight)

Workout – Performance

3 ROUNDS FOR TIME (Time)

500/400m Row

20 Toes to Bar

10 Shoulder to Overhead (155/105)

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

400/350m Row

20 Toes to Something

10 Shoulder to Overhead (115/75)

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)