CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

10/10 Leg Swings

20 Bunny Hops

20 Anterior Tib Raises

10 Alt. Hip Openers (over the hurdle)

Into…

400m Run

500/400m Row

200m Run

250/200m Row

100m Run

150/100m Row

Workout – All

AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)

2000/1800m Row

1 Mile Run

1000/800m Row

800m Run

500/400m Row

400m Run

(Score is Time)

Partner Workout Option

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

AMRAP x 30 MINUTES

2000/1800m Row

1 Mile Run

1000/800m Row

800m Run

500/400m Row

400m Run

*P1 and P2 will run all distances together and split the Row Meters. P1 rows while P2 rests, switch as needed.

(Score is Rounds + Reps)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose

(No Measure)