CrossFit Mettle and Honor – CrossFit

Warm-up

AMRAP x 3 MINUTES

:30 Cardio Choice

8 Tuck-Ups

8 Ring Rows

Into…

AMRAP x 3 MINUTES

:30 Cardio Choice

6 V-Ups

6 Kip Swings

Workout

Metcon (7 Rounds for reps)

EMOM x 28 MINUTES

MIN 1 – :45 Max Strict Pull-Ups

MIN 2 – :45 Cardio Choice (Cals)

MIN 3 – :45 Max Toes to Bar

MIN 4 – :45 DBL KB Static Hold (Athlete Choice, Moderate)*

*Static Hold Options:

Farmer

Overhead

Front Rack

Mixed Grip

(Score is Total Reps of Pull-Ups, Cals, & TTB)

Optional Cool Down

FOR RECOVERY

1:00 Hurdler Stretch (R)

1:00 Hurdler Stretch (L)

1:00 Olympic Wall Squat

-Into-

5:00 Foam Roll As Needed

(No Measure)