CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Row

8 PVC Pass-Thrus

8 Air Squats

10 Sit-Ups

Into…

1-2 ROUNDS (Time Permitting)

8 PVC Muscle Snatches

8 PVC OH Squats

10 Wall Ball Shots

10 Ring Rows

Workout

Metcon (Time)

3 SETS

50 Wall Balls (20/14)|(14/10)

40 Sit-Ups

300/250m Row

20 Pull-ups

10 Overhead Squat (115/75)|(75/55)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG WB: (9/6)|(6/5)

KG BB: (52.5/35)|(35/25)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Banded Shoulder Distraction (R)

1:00 Banded Shoulder Distraction (L)

:45/:45 PVC Flagpole Stretch (R/L)

1:00 Child Pose

(No Measure)