CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2-3 SETS ON A 5:00 RUNNING CLOCK…

10 Band Pull-Aparts

10 Banded Upright Rows

5 Slow Banded Good Mornings

1:00 Bike (Increasing Pace)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 3:00 RUNNING CLOCK…

150 Double Unders

Immediately Into…

AMRAP x 15 MINUTES

3 Wall Walks or 6 Strict HSPU*

9 Deadlifts (225/155)|(155/105)

12/10 Cal Bike

*Athlete choice for WW or HSPU

(Score is Rounds + Reps)

KG BB: (100/70)|(70/55)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

ON A 4:00 RUNNING CLOCK…

Alt Max Reps of Double Unders for :30

Immediately Into…

AMRAP x 20 MINUTES

3 Wall Walks

9 Deadlifts (225/155)|(155/105)

12/10 Cal Bike

*Partner 1 works while Partner 2 rests. For the DU, P1 wokrs for :30 then P2 works for :30 until 4:00 lapses. For the AMRAP, Partners will alternate every movement. P1 performs Wall Walks, P2 performs Deadlifts, P1 performs Bike, P2 performs Wall Walks, etc. Only 1 athlete is working at a time.

(Score is Rounds + Reps)

KG BB: (100/70)|(70/55)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Plank*

20 Alt. Mountain Crossbody Climbers

30 Banded Tricep Extensions

-Rest as needed b/t Sets-

*Set 1: Push-Up Plank

Set 2: Elbow Plank

Set 3: Side Plank (L/R…:30 each)

(No Measure)