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CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

250m/200m Row (24-26SPM)

12 Alt. Reverse Lunges

150m/100m Row (26-28+SPM)

6/6 Split Squats

Into…

EMOM x 4 MINUTES (:40 ON / :20 OFF)

MIN 1 – Single Unders

MIN 2 – Deadbugs

MIN 3 – Double Under or Double Under attempts

MIN 4 – Sit-Ups

Strength – All

4 SETS (Weight)

10/10 Barbell Back Rack Reverse Lunges*

12-15 DB Bent Over Reverse Flyes

-Rest As Needed b/t Sets-

*Keep Weight Light-Moderate.

(Score is Weight)

Workout – Performance

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

500/400m Row

100 Double Unders

50 Sit-Ups

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

400/350m Row

150 Single Unders

40 Sit-Ups

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 Up Dog to Down Dog

:30/:30 Figure 4 Stretch*

10 SLOW Arm Haulers

*Option for Half Pigeon

-Rest as Needed b/t Sets-

(No Measure)