Announcements
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CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
ON AN 8:00 RUNNING CLOCK…
3 ROUNDS
5 KB Deadlift
5/5 Single Arm Russian KB Swings → 5 Russian KB Swings to Waist → 5 Russian KB Swings
10 Bent Leg Sit-Ups → 10 Straight Leg Sit-ups → 10 Sit-ups
10 Alt. Bird Dogs → 10 Alt. Deadbugs → 5/5 Side Lying Open Book Stretch
Then Into…
AMRAP IN REMAINING TIME..
Max Meter Row
Workout – Performance
Metcon (Distance)
ON AN 8:00 RUNNING CLOCK…
Max Meter Row
-Rest 2:00-
AMRAP x 8 MINUTES
10 Russian KB Swings (70/53)
10 KB Goblet Alt. Lunges
20 Sit-Ups
-Rest 2:00-
ON AN 8:00 RUNNING CLOCK…
Max Meter Row
(Score is Total Meters Rowed)
NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.
KG KB: (32/24)
*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!
Workout – Fitness
Metcon (Distance)
ON AN 8:00 RUNNING CLOCK…
Max Meter Row
-Rest 2:00-
AMRAP x 8 MINUTES
10 Russian KB Swing (53/35)
10 KB Goblet Alt. Lunges
20 Sit-Ups
-Rest 2:00-
ON AN 8:00 RUNNING CLOCK…
Max Meter Row
(Score is Total Meters Rowed)
NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.
KG KB: (24/16)
*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!
Partner Workout Option
Metcon (Distance)
IN TEAMS OF 2…
ON AN 10:00 RUNNING CLOCK…*
Max Meter Row
-Immediately Into-
AMRAP x 10 MINUTES**
10 Russian KB Swings (70/53)
10 KB Goblet Alt. Lunges
-Immediately Into-
ON AN 10:00 RUNNING CLOCK…*
Max Meter Row
*P1 works while P2 rests. Split the rowing work as needed.
**P1 completes one full round of the AMRAP while P1 completes 15 Sit-Ups (rest remaining time). Once a full round is completed P1 & P2 switch.
(Score is Total Meters Rowed)
NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.
KG KB: (32/24)
*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!
Optional Finisher
Metcon (No Measure)
2 SETS
10/10 Single Arm KB Upright Row
:30/:30 Single Arm KB Overhead Hold
1:00/1:00 Calf Smash on KB Horn
-Rest As Needed b/t Sets-
(No Measure)