CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

:30 Row EZ Pace

8 Banded Pull Aparts

8 Banded Upright Row

8 Seated Banded Row

Into…

AMRAP x 4 MINUTES

:30 Row Moderate Pace

8 Banded Lat Push-Down

8 Scap Pull-Ups

8 Ring Rows

Extended Warm-up

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – Complete one of the below Complexes…*

MIN 2 – EZ Row

Option 1…

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Kipping Ring Muscle-Up

Or…

Option 2…

1 Kip Swing

+

1 Big Kip Swing

+

1-2 Chest to Bar Pull-Ups*

*Jumping Optional.

(No Measure)

Workout

Metcon (AMRAP – Reps)

5 SETS

30/20 Cal Row

-Rest :30-

1:00 Max Reps of Gymnastics Option*

-Rest 1:30 b/t Sets-

Options:

Ring Muscle-Ups

Chest to Bar Pull-Ups

Pull-Ups

Up-Down Jumping Pull-Ups

(Score is Total Reps of Gymnastics Movement)