CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Scap Pull-Ups

10 Tuck-Ups

Into…

AMRAP x 5 MINUTES

10 Box Step Ups

:30 Row (Mod)

5 Kipping Swings

5 Hanging Knee Raises

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

1000/800m Row

14 Alt. Back Rack Lunges (135/95)|(95/65)

16 Toes to Bar

18 Box Jumps (24/20)

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Foam Roll Lats (Each Side)

1:00 Banded Crossbody Hamstring Stretch (Each Side)

(No Measure)

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