CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

TABATA, 8 ROUNDS :20 ON // :10 OFF

MVMT 1 – High Knees

MVMT 2 – Butt Kickers

MVMT 3 – Single Unders

MVMT 4 – Scap Pull-Ups

Into…

1-2 ROUNDS (Time Permitting)

200m Run

8 False Grip Vertical Ring Rows*

12 Alt. Lunges → DB Front Rack Alt. Lunges (light weight)

16 Double Unders (:20 Practice)

*Position the rings higher, squat under, and think about pulling the rings to the sternum, closer to the belly button. Keep the hands in the false grip, close to each other (think of the fists like magnets!).

Extended Warm-Up – Performance

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 1-2 Strict Ring Muscle-Ups*

MIN 2 – EZ Cardio

(No Measure)

Extended Warm-Up – Fitness

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 3-5 Strict Pull-Ups

MIN 2 – EZ Cardio

(No Measure)

Workout – Performance

Metcon (Time)

FOR TIME

1200m Run

30 Alt. DB Front Rack Lunges (50/35)

100 Double Unders

Muscle-Ups*

100 Double Unders

30 Alt. DB Front Rack Lunges

1200m Run

*Option:

15 Ring Muscle-Ups

25 Bar Muscle-Ups

(Score is Time)

KG DB: (22.5/15)|(15/10)

Workout – Fitness

Metcon (Time)

FOR TIME

1200m Run

30 Alt. DB Front Rack Lunges (35/20)

150 Single Unders

Pull-Ups*

150 Single Unders

30 Alt. DB Front Rack Lunges

1200m Run

*Option:

15 Burpee Pull-Ups

25 Pull-Ups

(Score is Time)

KG DB: (15/10)|(10/7.5)