CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 SETS*

1:00 Bike (RPE 6)

5/5 S.A. DB Bent Over Rows

10 Scap Push-Ups

20 Alt. Shoulder Taps

10 Cat Cows

2 SETS*

1:00 Bike (RPE 8)

10 DBL DB Bent Over Rows

5 Up-Downs

10 Push-Ups

5 Cobra to Pike

*Use DBs lighter than intended workout weight

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

20/15 Cal Bike

15 Up-Downs

9 DB Renegade Rows (50/35)*

*1 Rep = Push-Up + Row R + Row L

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

15/12 Cal Bike

12 Up-Downs

9 DB Renegade Rows (35/20)*

*1 Rep = Push-Up + Row R + Row L

(Score is Rounds + Reps)

KG DB: (15/10)

Partner Workout Option

IN TEAMS OF 2… (Calories)

AMRAP x 16 MINUTES*

12 Up-Downs

6 DB Renegade Rows (Athlete Choice)**

*1 Rep = Push-Up + Row R + Row L

*P1 completes a full round while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.

(Score is Total Cals)

Finisher

Metcon (No Measure)

3 SETS

10/10 Single DB Upright Row

10/10 Single Arm Supported Bent Over Row

:45 Single DB Gun Hold

-Rest As Needed b/t Sets-

(No Measure)