CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

200/150m Row

12 Alt. Deadbugs

10 Sit-Ups

8 Scap Pull-Ups

Into…

2 ROUNDS

10 PCV Banded Hollow Pushdowns*

5 Jumping Glute Bridge-Ups

10 Arm Haulers

*Attach a band to a pull-up bar overhead and slide a PVC pipe through. Sitting directly underneath the bar/band, hold onto the PVC overhead in a hollow position. Then maintain the hollow position while pushing the PVC down towards the hips. Slowly return to the starting hollow position with control.

Workout – Performance

EVERY 3:00 x 5 SETS (AMRAP – Reps)

250/200m Row

20 Sit-Ups*

Max Bar Muscle-Ups in Time Remaining…

*Option for GHD Sit-Ups

-Rest 1:30 b/t Sets-

(Score is Total Muscle-Ups)

Workout – Fitness

EVERY 3:00 x 5 SETS (AMRAP – Reps)

200/150m Row

20 Sit-Ups

Max Pull-Ups in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Pull-Ups)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES*

1000/800m Row

50 Sit-Ups

25 Bar Muscle-Ups or Pull-Ups

*P1 works while P2 rests. For the Row, athletes must alternate every 250/200m. Split all other work as needed.

(Score is Rounds + Reps)

Optional Cool Down – All

2 SETS FOR QUALITY (No Measure)

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)