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CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

EMOM x 4 MINUTES (:45 ON / :15 OFF)

MIN 1 – Row (22-24SPM)

MIN 2 – Yoga Push-Ups

MIN 3 – Row (24-26+SPM)

MIN 4 – Hollow Rocks

Into…

AMRAP x 4 MINUTES*

4 Alt. Shoulder Taps

4 Push-Ups → Pike Push-Ups

4 Scap Pull-Ups

4 Strict Hanging Knee Raise → Kip Swings

*At the 2:00 mark, switch to 4 Pike Push-Ups and 4 Kip Swings.

Skill – All

5 SETS (No Measure)

Complete One of the Below Gymnastics Options…

Gymnastics Options…

10 (Deficit) Push-Ups

7-10 Pike Push-Ups

10 Bench Dips

5 Strict Ring Dips

(No Measure)

Workout – Performance

5 ROUNDS FOR TIME (Time)

50/40 Cal Row

20 Toes to Bar

(Score is Time)

Workout – Fitness

5 ROUNDS FOR TIME (Time)

40/30 Cal Row

20 Toes to Something

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Walking Rest or EZ Row

:30 Dead Hang

10-12 SLOW Band Pull-Aparts

1:00 Child’s Pose

-Rest as Needed b/t Sets-

(No Measure)