CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS…

20 Arm Circles Forward

20 Arm Circles Back

:30 Doorway Stretch (L/R)

AMRAP x 8 MINUTES

20 Shoulder Taps

5 Push Up to Pike

:20 Pike Hold

7/5 Cal Row

20 Mountain Climbers

5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*

*May progress to Rows in the top of the Push Up as desired by the athlete.

Workout

RX: Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)*

-Rest 2:00-

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)*

*Renegade Row = Row L + Row R + Push-Up

(Score is Rounds + Reps)

SC: Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU (2 ab mat)

10 Renegade Rows (25/15)*

-Rest 2:00-

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU (2 ab mat)

10 Renegade Rows (25/15)*

*Renegade Row = Row L + Row R + Push-Up

(Score is Rounds + Reps)

BG: Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

10/8 Cal Row

8 Pike Push Up

8 Renegade Rows (25/15)*

-Rest 2:00-

AMRAP x 8 MINUTES

10/8 Cal Row

8 Pike Push UP

8 Renegade Rows (25/15)*

*Renegade Row = Row L + Row R + Push-Up

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Child’s Pose

1:00 Saddle + Arm Cross (R)

1:00 Saddle + Arm Cross (L)

1:00 Child’s Pose

1:00 Rebound Recovery

(No Measure)