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“Do…or do not. There is no try.” ~ Yoda

CrossFit Mettle and Honor – CrossFit

Warm-Up

Metcon (No Measure)

2:00 Bike

MIN 1 – EZ into Mod

MIN 2 – Workout Pace

Then Into…

2 SETS

10 Single DB Press (Hold DB Across Chest)

5/5 DB Overhead Step-Back Lunge*

10 DB Glute Bridge-Ups

5/5 Single Leg V-Ups

*Hold DB on opposite side as leg stepping back.

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

ON A 22:00 RUNNING CLOCK…

150/120 Cal Bike

Immediately Into…

AMRAP in Time Remaining of…

5 C2B Pull-Ups

5/5 DB Suitcase Step-Back Lunges (Athlete Choice, Heavy)*

15 Sit-Ups

*Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.

(Score is Total Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

ON A 22:00 RUNNING CLOCK…

120/100 Cal Bike

Immediately Into…

AMRAP in Time Remaining of…

5 Ring Rows*

5/5 DB Suitcase Step-Back Lunges (Athlete Choice, Heavy)**

15 Sit-Ups

*5 Reps should be very challenging with a deep pull to the chest.

**Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.

(Score is Total Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

12 Glute Bridge-Ups

15 DB Flyes*

18 DB Slides

*Complete from the Floor or Bench.

-Rest As Needed b/t Sets-

(No Measure)