CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:45 Cal Bike @ RPE 6

8 Tempo Ring Rows (:02 Pause at the top)

10 Tuck-Ups

12 Hollow Rocks

Into…

1-2 ROUNDS (Time Permitting)

:45 Cal Bike @ RPE 6

8 Scap Pull-ups (:02 Pause at the top)

10 V-Ups

12 Hollow Rocks

Workout – Performance

EMOM x 30 MINUTES (AMRAP – Reps)

MIN 1 – 15/12 Cal Bike

MIN 2 – Max Strict Pull-Ups

MIN 3 – 15/12 Cal Bike

MIN 4 – Max Toes to Bar

MIN 5 – Rest

(Score is Total Reps of Strict Pull-Ups + TTB)

Workout – Fitness

EMOM x 30 MINUTES (AMRAP – Reps)

MIN 1 – 12/10 Cal Bike

MIN 2 – Max Ring Rows

MIN 3 – 12/10 Cal Bike

MIN 4 – Max Knees to Chest

MIN 5 – Rest

(Score is Total Reps of Ring Rows + K2C)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Foam Roll Lats

MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball

MIN 3 – :45 Rebound Pose

(No Measure)