Thursday

23
Aug

Thursday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

1:00 Row*

16 Alt. Reverse Lunge

20 Crossbody Mountain Climbers

10 Scap Ring Rows

5/5 Single Arm Ring Row

*Round 1- 20-24 SPM

Round 2- 24-28 SPM

Round 3- 28-32 SPM

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES

1000/800m Row

50 Alt. Crossbody Mountain Climbers

25 Ring Rows

(Score is Rounds + Reps)

Post-Workout Strength

Metcon (No Measure)

3 SETS

8/8 Feet Elevated DB or KB Goblet Reverse Lunge

12 DBL DB or KB RDL

16 Jumping Air Squats

-Rest As Needed b/t Sets-

(No Measure)