CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Partitioned Rowing*

5 Inchworm w/ Push-Up

10 Glute Bridge-Ups

*Round 1= Arms Only Row, Round 2= Legs Only Row.

Into…

1 ROUND

:30 Stroke Rate Rowing @ 22s/m

5 Up-Downs with Pause in Plank

:30 Stroke Rate Rowing @ 24s/m

5 Strict Burpees*

:30 Stroke Rate Rowing @ 26s/m

5 Burpees

:30 28s/m Stroke Rate Rowing

5 Fast Burpees

*1 Rep = Hand to the Ground + Jump back + Push-Up + Jump Forward + Stand + Jump.

Workout – All

FOR TIME (Time)

5000m Row*

*Every 3:00 not including 0:00, complete Athlete Choice for Burpees — 15,12, or 10 Reps.

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)