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CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

3 ROUNDS

10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps*

10 Straight Leg Sit-Ups→8 Bent Leg Sit-Ups→6 Butterfly Sit-Ups

10 Scap Push-Ups→8 Push-Ups to Down Dog→6 Push-Ups

*For your Step-Ups, try increasing the height with each new round.

Quick Rest Then Into…

SPECIFIC WARM-UP

EMOM x 5 MINUTES (:40 ON / :20 OFF)

MIN 1 – Bike EZ Pace 45-55 RPM

MIN 2 – Bike Mod Pace 50-60 RPM

MIN 3 – Bike Hard Pace 65+ RPM

MIN 4 – Bike EZ Pace

MIN 5 – Bike Workout Pace

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 26 MINUTES

50/40 Cal Bike

40 Sit-Ups

30 Hand Release Push-Ups

20 Box Jumps (30/24)

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

40 Alt. Bicycle Crunches

40 Alt. Plank Hip Taps

1:00 Plank Hold

-Rest As Needed b/t Sets-

(No Measure)