CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

150/100m Row

10 Step-Ups

10 KB Sumo Deadlifts

5/5 KB Bent Over Rows

Into…

2 ROUNDS

150/100m Row

10 Box Jumps

5/5 SL KB RDLs

10 RKBS

Workout – Performance

FOR TIME (Time)

500/400m Row

50 Box Jumps (20)

40 Russian KB Swings (70/53)

1000/800m Row

40 Box Jumps (24/20)

30 Russian KB Swings

1500/1250m Row

30 Box Jumps (30/24)

20 Russian KB Swings

(Score is Time)

KG KB: (32/24)

Workout – Fitness

FOR TIME (Time)

400/300m Row

50 Box Jumps (20)

40 KB Swings (53/35)

800/650m Row

40 Box Jumps (24/20)

30 KB Swings

1200/1000m Row

30 Box Jumps (Athlete Choice)

20 KB Swings

(Score is Time)

KG KB: (24/16)

Post-Workout Strength – All

2-3 SETS (No Measure)

10/10 Single Arm KB Bent Over Rows

10/10 Single Leg KB RDLs

12/12 Poliquin Step-Up

-Rest As Needed b/t Sets-

(No Measure)