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CrossFit Mettle and Honor – CrossFit

Warm-Up

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Warm-Up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :45 Bike

MIN 2 – :45 Cat Cows → :45 Alt. Bird Dogs

MIN 3 – 8/8 Single Arm KB Deadlift → 12 Russian KB Swings

MIN 4 – 6/6 Single Arm Ring Row → 10 Ring Rows

*Perform the second set of movements, as designated by the arrows, in the next 4:00 round.

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 5 MINUTES*

18 Russian KB Swings (70/53)|(53/35)

12 Ring Rows

8/6 Cal Bike

-Rest 1:00 b/t Sets-

*Reset the AMRAP at the start of each set.

(Score is Lowest Rounds and Reps)

KG KB: (32/24)|(24/16)

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Finisher

Metcon (No Measure)

2-3 SETS

25 Banded Tricep Push-Downs

25 Banded Lat Push-Downs

25 Kneeling Banded Crunch

-Rest As Needed b/t Sets-

(No Measure)

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