CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

:30 Arms Only Row

:30 Legs Only Row

6 Alt. Groiners

10 Air Squats

10/10 Ankle Rotations

Into…

1 ROUND

1:00 Half Slide Rowing

5 Cat-Cows

10 WB Front Squats

10 WB Strict Press

Into…

1 ROUND

1:00 Row

10 WB Thrusters

Strength – All

Front Squat (4×4)

Option for High-Bar Back Squat*

*Keep weight Moderate-Heavy across all sets.

(Score is Weight)

Week 4 of 8 Oly Cycle

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 500/400m Row

MIN 3 – Max Wall Balls (20/14)

MIN 4 – Rest

(Score is Total Wall Ball Reps)

KG WB: (9/6)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 400/300m Row

MIN 3 – Max Wall Balls (14/10)

MIN 4 – Rest

(Score is Total Wall Ball Reps)

KG WB: (6/5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Glute Bridge Marches on Rower

10 Rower Pike Ups

-Rest as Needed b/t Sets-

(No Measure)