CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Cardio 1 (RPE: 5)

12 Alt. Dead Bugs

10 Band Pass Throughs

8 Banded Bent Over Rows

6 Tempo Ring Rows (31X2)

Into…

2 ROUNDS

1:00 Cardio 2 (RPE: 5)

12 Alt. DB Dead Bugs

10 Band Pull Aparts

8 Banded Upright Rows

6 Scap Pull-Ups

Workout – All

EMOM x 25 MINUTES (:45 ON/ :15 OFF) (No Measure)

MIN 1 – Cardio Choice 1

MIN 2 – Strict Pull-Ups*

MIN 3 – Cardio Choice 2

MIN 4 – DB Rows*

MIN 5 – Single DB Alt. Deadbugs

*Option for Strict Muscle-Ups.

**DB Row Options…

Bent Over Rows

Single Arm Supported Rows

Upright Rows

(No Measure)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

15 Single DB Bicep Curls

10 DB Lateral + Front Raises*

-Rest as Needed b/t Sets-

*1 Rep = 1 Lateral Raise + 1 Front Raise

(No Measure)