CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

PLAY A GAME → ROWLING!

On a 6:00 Clock…

Can you hit 100m EXACTLY without going over or under? What about 103m?

If you go over, perform 3 Burpees.

If you fall short, perform 10 Sit-Ups.

Workout

Metcon (No Measure)

EMOM x 28 MINUTES

MIN 1 – 8-12 Strict “Odd” Gymnastic Pull*

MIN 2 – 8/8 Reverse DB Lunges (50/35)|(35/20)

MIN 3 – :50 Static Hold w/ Weight**

MIN 4 – :50 Static Hold Body Only***

*Strict Gymnastic Pull Options:

Wide or Narrow Grip

Mixed Grip

Rope or Ring Pull-Up

Chin-Up

**Static Hold w/ Weight Options:

Farmer Hold

Front Rack Hold

Mixed/Filly Hold

Floor Press Hold

**Static Hold Body Only Options:

Tuck Hold

Side Plank

Glute Bridge

Pike or HS Hold

(No Measure)

KG DB: (22.5/15)|(15/10)