CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

DYNAMIC RUNNING WARM-UP

200m Run

25’ Toe Walk

25’ Heel Walk

25’ High Knees

25’ Butt Kickers

25’ Alt. High Kicks

25’ Figure 4 Stretch

25’ Right Side Karaoke

25’ Left Side Karaoke

200m Run

Into..

2 SETS

10/10 Bent Over Row

:30 Plank

16 Alt. Shoulder Taps

10/10 No Push Up Renegade Row

5 Narrow Push Up

Workout – All

EVERY 7:00 FOR 3 SETS (AMRAP – Reps)

800m Run

15 ‘No Push-Up’ DB Renegade Rows (Athlete Choice)*

Max Dips in Remaining Time

*1 Rep = Row (R) + Row (L).

**Option for Ring or Box Dips

-No Additional Rest b/t Sets-

(Score is Lowest Reps of Dips)

Finisher – All

2-3 SETS (No Measure)

20-25 Seated Double Banded Lat Pull-Downs

20-25 Banded Upright Rows

15-20 Banded Hammer Curls

-Rest As Needed b/t Sets-

(No Measure)