Announcements

This SATURDAY is bring a friend WOD! It’s a super beginner friendly TEAM WOD! Just give them this link to fill out our waiver!https://bit.ly/CFMAH-WAIVER

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

30 Jumping Jacks*

10 Banded Upright Rows

10 Supinated Band Pull-Aparts

10 Overhead Band Pull-Aparts

*Clap overhead and behind back.

Into…

2 ROUNDS

100m Run

10 Ring Rows w/ :01 Pause at Rings

8 Scap Depressions

6 Scap Retractions

10 Straight Arm Banded Push-Downs

Skill – All

Metcon (No Measure)

3 SETS FOR QUALITY*

3-5 Bottom to Half Pull-Ups

3-5 Top to Half Pull-Up

3-5 Full Strict Pull-Up of Choice**

-Quick Rest Before-

15 Slow Straight Arm Banded Lat Push-Downs

-Rest as Needed b/t Sets-

*Athlete can come off the pull-up bar b/t movements. ‘Half’ Position is elbows at 90 degrees in middle of the pull position.

**Options…

5 Banded Strict Pull-Ups

5 Strict Pull-Ups

5 Strict Chest to Bar Pull-Ups

(No Measure)

Week 1 of 8 Strict Gymnastics

Workout – Performance

Metcon (AMRAP – Reps)

5 SETS*

ON A 2:00 RUNNING CLOCK…

200m Run

Max Reps Pull-Ups w/ Time Remaining…

*Weighted Vest Optional.

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Pull-Ups)

Workout – Fitness

Metcon (AMRAP – Reps)

5 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Reps Ring Rows w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Ring Rows)

Optional Finisher

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES*

MIN 1 – :50 Max Cardio Choice Cals

MIN 2 – :50 Max Russian Twists

*P1 starts one MIN 1 while P2 starts on MIN 2. Partners switch each minute until EMOM is completed.

(Score is Total Cals + Reps)