CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 SETS

:45 Row (24-26 SPM)

8 Kang Squats

8 Up-Downs (Over Bar)

8 Barbell Strict Press*

*On the last rep, hold the bar overhead for :15.

Into…

2 SETS

:45 Row (26-28+ SPM)**

6 Yoga Push-Ups

6 Burpees (Over the Bar)

6 Barbell Push Press

**On the 2nd set, have the athletes row (15/12) or (12/10) Cals.

Extended Warm-Up – All

EMOM x 8 MINUTES (Weight)

MIN 1 – :45 Row / Burpee*

MIN 2 – 5 Push Jerks (Building)**

*Alternate between Row/Burpee Each Round

**Start Light and Build to Workout Weight

(Score is Weight)

Workout – Performance

EMOM x 18 MINUTES (Weight)

MIN 1 – 15/12 Cal Row

MIN 2 – 15 Burpees Over Bar

MIN 3 – 5 Unbroken Push Jerks (Athlete Choice)*

*Athlete must complete all 5 reps unbroken for the weight to count.

(Score is Heaviest Weight)

Workout – Fitness

EMOM x 18 MINUTES (Weight)

MIN 1 – 12/10 Cal Row

MIN 2 – 12 Burpees

MIN 3 – 5 Unbroken Push Jerks (Athlete Choice)*

*Athlete must complete all 5 reps unbroken for the weight to count.

(Score is Heaviest Weight)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – 8-12 SLOW Rower Hamstring Curls

MIN 2 – :25/:25 Side Plank Hold

MIN 3 – :45 Childs Pose

(No Measure)