CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

100m Run

:45 Plank

8/8 Bent Over Row

5 Inch Worm into Down Dog

Into…

1 ROUND

200m Row or Run

:30/:30 Side Plank

8/8 Single Arm Renegade Row

16 Piked Shoulder Taps

Into…

1 ROUND

100m Run

16 DB Plank Taps

10 No Push-Up Renegade Row

5 Push up to Pike

200m Row

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 250/200m Row

MIN 2 – :45 Wall Walks

-Rest 2:00-

EMOM x 12 MINUTES

MIN 1 – 200m Run

MIN 2 – :45 DB No Push-Up Renegade Rows (50/35)*

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

(Score is Total Reps of Wall Walks + RR Rows)

KG DB: (22.5/15)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 200/150m Row

MIN 2 – :45 Half Wall Walks

-Rest 2:00-

EMOM x 12 MINUTES

MIN 1 – 150m Run

MIN 2 – :45 DB No Push-Up Renegade Rows (35/20)*

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

(Score is Total Reps of Wall Walks + RR Rows)

KG DB: (15/10)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10/10 Wrist Nerve Glides*

5/5 Single Leg Prone Leg Lift Stretch**

10 SLOW Alt. Bird Dogs

-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.

**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

(No Measure)