CrossFit Mettle and Honor – CrossFit
Warm-up
Warm-Up (No Measure)
2 ROUNDS
:30 Single Unders*
10 Alt. Tuck-Ups
8 Ring Rows
8 Alt. Box Step-Ups
*Rnd 2 complete either Tall Jump Single Unders or Single-Single-Double Unders.
Into…
1-2 ROUNDS (Time Permitting)
:20 Double Unders
10 Alt. V-Ups
6 Kip Swings
8 DB Goblet Box Step-Ups
Extended Warm-up
Metcon (No Measure)
1.) EMOM x 6 MINUTES
MIN 1 – 5-7 Kip Swings*
MIN 2 – 3-5 Strict Pull-Ups*
*Complete on Rig or Rings.
(No Measure)
-Short Rest b/t Part 1 & Part 2-
2.) 3 SETS
Choose one of the following…
Option 1:
1 High Ring Transitions*
+
1 Muscle-Up
Or…
Option 2:
1 Kip Swing
+
2 Pausing Kipping Pull-Ups**
*1 Rep= Finishing in catch position w/o press out.
**Pause for :01 with chin above the bar.
(No Measure)
Workout
()
()
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
40 Double Unders
20 Alt. V-Ups
10 DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)
*Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up.
(Score is Rounds + Reps)
Option 1 RMU: Burpee Bar Muscle-Up
Option 2 RMU: Burpee Pull-Up
Optional Finisher
Metcon (No Measure)
FOR QUALITY
400/300 Alt. Box Step-Ups (24/20)*
Week 2 of 4 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
Going Forward the higher number is the Rx version and the Lower reps is scaled. Chad is 1000 reps for all but scaling chad is an option.