CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

400m Run

Into…

1 ROUND

10/10 Leg Swings

5 Bootstrappers

10/10 Staggered Stance Good Morning

20 Shoulder Taps

10 Scap Push-Ups

10 Glute Bridges

10 Slow Deadbugs

Into…

AMRAP x 6 MINUTES

:30 Row

8 KB Deadlifts

4 Narrow Stance Push-Ups

10 Hollow Rocks

Skill – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Practice Ring, Box, or Bench Dips

(No Measure)

Workout – Performance

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

25/20 Cal Row

20 Russian KB Swings (53/35)

150m Run

10 Ring Dips

(Score is Rounds + Reps)

KG KB: (24/16)

Workout – Fitness

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Row

20 Russian KB Swings (35/26)

150m Run

10 Box or Bench Dips

(Score is Rounds + Reps)

KG KB: (16/12)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

3 Jefferson Curls at Bodyweight

6 Alt. Wrist Circles

3/3 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)