CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

1:30 Bike (Mod-Light Pace)

1:30 Row (Mod-Light Pace)

Immediately Into…

AMRAP x 4 MINUTES

2 Up-Down (Plate Step-Up Optional)

4 Hollow or Tuck Rocks

6 Air Squats*

*Control the ROM on the Air Squat. Use this simple warm-up as an opportunity to practice your squat. Hold a 10lb Plate in front of you if you struggle with keeping an upright position.

Workout – Performance

2 ROUNDS FOR TIME (Time)

1000/800m Row

60 Sit-Ups

40/35 Cal Bike

20 Up-Downs to Plate

500/400m Row

30 Sit-Ups

20/15 Cal Bike

10 Up-Downs to Plate

(Score is Time)

Workout – Fitness

2 ROUNDS FOR TIME (Time)

750/600m Row

40 Sit-Ups

20/15 Cal Bike

10 Up-Downs to Plate

400/350m Row

20 Sit-Ups

10/8 Cal Bike

5 Up-Downs to Plate

(Score is Time)

Optional Finisher

2-3 SETS (No Measure)

12-15 Ring Rows

12-15 DB Pullovers

-Rest As Needed b/t Sets-

(No Measure)