CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

LINE DRILLS (25ft Each)

Knees to Chest

Heels to Butt

Toe Touch

Figure 4

Lateral Over and Under (Down + Back)

Walking Lunge + Twist

High Knees

Butt Kickers

Single Leg High Knee (Leg 1)

Single Leg High Knee (Leg 2)

Straight Legs Bounds

Side Shuffle (Down + Back)

Carioca (Down + Back)

Into…

3 ROUNDS

100m Run

10 Gymnastics Core Prep*

10 Banded Pull-Aparts

5 Tempo Ring Rows (30X1)

5 Scap Pull-Ups + 5 Kip Swings

*Hollow Rocks → Arch Rocks → Alligator Rolls

Skill – All

5 SETS (No Measure)

2 Kip Swing

+

2 Kip Swing + Knees-Up

+

1 Pull-Up or Pull-Up Attempt

-Rest as Needed b/t Sets-

(No Measure)

Workout – Performance

FOR TIME (Time)

40 Pull-Ups*

800m Run

40 Pull-Ups*

*Chest to Bar Pull-Ups Optional

(Score is Time)

Workout – Fitness

FOR TIME (Time)

40 Ring Rows

600m Run

40 Ring Rows

(Score is Time)

Finisher – All

4 SETS (:40 ON/ :20 OFF) (No Measure)

MOVT 1 – Alt. DB Slides

MOVT 2 – Hollow Body Rocks

-No Additional Rest b/t Sets-

*1 SET = MOVT 1 + MOVT 2.

(No Measure)