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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

50’ Side Shuffles

6/6 Single Arm Sumo Stance KB Deadlift

6/6 Single Arm Ring Row

6 Mixed Grip Scap Pull-Ups*

*Instead of a traditional PU grip, jump up with a hand over hand grip. Envision the pinkie of one hand stacked next to the index finger of the other.

Into…

1-2 ROUNDS (TIME PERMITTING)

100’ Shuttle Runs

5/5 Single Arm Sumo Stance Russian KB Swing

3/3 Single Arm KB Clean

5/5 Single Ring Vertical Grip Ring Rows

Skill – All

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Rope Climb Practice*

*Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand climbing.

(No Measure)

Workout – Performance

“RAPUNZEL” (AMRAP – Rounds and Reps)

2 SETS**
AMRAP x 8 MINUTES
2 Rope Climb
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc) Each 25′ counts as 1 Rep.
**Reset to original numbers at the beginning of the second AMRAP.

(Score is Lowest Rounds + Reps)
***This workout was designed by the NCFIT coaching team.

Workout – Fitness

“RAPUNZEL (FITNESS)” (AMRAP – Rounds and Reps)

2 SETS**
AMRAP x 8 MINUTES
8 Single Ring Vertical Grip Ring Rows
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc). Each 25′ counts as 1 Rep.
**Reset to original numbers at the beginning of the second AMRAP.

(Score is Lowest Rounds + Reps)
***This workout was designed by the NCFIT coaching team.

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Slow Glute Bridge-Ups*

*Option to place a band or hip circle above knees.

-Rest as Needed b/t Sets-

(No Measure)