CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :40 Arm + Body Rowing

MIN 2 – :40 Heels Down Rowing*

MIN 3 – :40 Heel Up Rowing*

MIN 4 – :40 Rowing (SPM 22-24)

MIN 5 – :40 Rowing (SPM 25-27)

MIN 6 – :40 Rowing (SPM 26-30)

*Heels Down = feet stay flat on footplates. This shortens the stroke but allows more hamstring recruitment.

*Heel Up = rolling up to the balls of the feet. This slightly lengthens the stroke and recruits more quads.

Into…

2-3 ROUNDS

10 Alt. Box Step-Ups*

12 Deadbugs*

15 Single DB Curls (Because it’s Saturday)

*RNDS 2-3 completed 6-8 Box Jumps + 8-10 Sit-Ups.

Workout – Performance

Metcon (Time)

FOR TIME

1250/1000m Row

25 Box Jumps (24/20)

35 Sit-Ups

1000/800m Row

25 Box Jumps

35 Sit-Ups

750/600m Row

25 Box Jumps

35 Sit-Ups

500/400m Row

25 Box Jumps

35 Sit-Ups

(Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME

1000/800m Row

20 Box Jumps (20)

30 Sit-Ups

750/600m Row

20 Box Jumps

30 Sit-Ups

500/400m Row

20 Box Jumps

30 Sit-Ups

250/200m Row

20 Box Jumps

30 Sit-Ups

(Score is Time)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

1000m Row

100 Box Jumps (Athlete Choice)

100 Sit-Ups

*P1 works while P2 rests. Must switch row every 250m. Split all other work as needed.

(Score is Rounds + Reps)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

:30/:30 Banded Ankle Distraction (Box Optional)

10 Narrow Stance Squats

5/5 Single Leg Box Negatives

15 Heel Elevated Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)