CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

MOBILITY ROUND

5 Inchworm + Push Up + Bootstrapper

5/5 Groiner + Twist

10 SLOW Air Squats

10 Banded Pass Throughs

15 Banded Pull Aparts

15 Banded OH Pull Aparts

Into…

2 ROUNDS

8 WB Front Squats

8 WB Strict Press (RND 2: Push Press)

8 Scap Pull Ups (RND 2: Kip Swings)

8 Ring Rows (RND 2: Vertical Ring Rows OR 4 Strict PU)

Strength – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Choose a Pull-Up Option…

Pulling Options…

Build to a 3-Rep Weighted Pull-Up

5×5 Strict (Banded) Pull-Ups

5×5 Pull-Up Negatives

5×5 Vertical Ring Rows

(No Measure)

Workout – Performance

3 ROUNDS FOR TIME (Time)

50 Wall Balls (20/14)

30 Pull-Ups

(Score is Time)

KG WB: (9/6)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

40 Wall Balls (14/10)

30 Ring Rows

(Score is Time)

KG WB: (6/5)

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME*

270 Wall Balls (Athlete Choice

170 Pull-Ups or Ring Rows

*P1 works while P2 rests. Partition movements as needed and split work as needed.

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Wrist Rocks

1:00 Foam Roll T Spine

1:00 Foam Roll Lats

-Rest as Needed b/t Sets-

(No Measure)