Thursday

29
Jun

Thursday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Bike (EZ)

12 Slow Deadbugs

12 Slam Ball G2OH

12 Banded Upright Rows

Into

1 ROUND

:45 Bike (MOD)

12 Sit-Ups

12 Slam Balls

12 Banded Bent Over Row

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

5/5 SA Ring Rows

10/10 Half Kneeling Banded Pallof Press

1:00 Banded Plank*

-Rest As Needed b/t Sets-

*Use same band for Pallof Press and Banded Plank.

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 25 Sit-Ups

MIN 3 – 20 Slam Balls (20/10)

MIN 4 – 10-15 Ring Rows

(Score is Total Ring Row Reps)

KB SB: (10/5)