CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

200/150m Row (RPE 5-6)

5 Inch Worm + Push-Up

10 Alt. Groiners

5 Cat Cows

Into…

2 ROUNDS

200/150m Row (RPE 7-8)

5 Slinkies*

20 Alt. Mountain Climbers

10 Alt. Hip 90-90s

*Touch your toes and walk your hands out, as you would for an Inch Worm. When you reach the Plank position, jump your feet to your hands, as you would for an Up-Down/Burpee. Stand up and repeat the process.

Workout – All

EMOM x 24 MINUTES (AMRAP – Reps)

MIN 1&2 – 500/400m Row

MIN 3 – Max Burpees to Target*

MIN 4 – Rest

*Target is ideally 6″ above standing reach.

(Score is Lowest Burpees)

Cool Down – All

ON A 6:00 RUNNING CLOCK… (No Measure)

Foam Roll Upper Back & Shoulders

(No Measure)