CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10/8 Cal Bike

10 Good Mornings

20 Single Unders

10 Ring Rows

Into…

1 ROUND

10/8 Cal Bike

5 Jefferson Curls

10 Single-Single-Doubles

10 Jumping Pull-Up Negatives

Into…

1 ROUND

10/8 Cal Bike

10 Deadlifts

20 Double Unders

5 Scap Pull-Ups + 5 Kip Swings

Extended Warm-Up – Performance

Metcon (No Measure)

3 SETS

1-2 Ring Muscle-Ups

5-7 Deadlifts*

:30 Double or Triple Under Practice

-Rest As Needed b/t Sets-

*Start Light-Moderate and build to workout weight.

(No Measure)

Extended Warm-Up – Fitness

Metcon (No Measure)

3 SETS

3-5 Pull-Ups

5-7 Deadlifts*

:30 Single or Double Under Practice

-Rest As Needed b/t Sets-

*Start Light and build to workout weight.

(No Measure)

Workout – Performance

Metcon (Time)

ON A 22:00 RUNNING CLOCK…*

40 Ring Muscle-Ups

60 Deadlifts (225/155)

80/60 Cal Bike

240 Double Unders

*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.

(Score is Time)

KG BB: (100/70)

Workout – Fitness

Metcon (Time)

ON A 22:00 RUNNING CLOCK…*

40 Strict Pull-Ups

60 Deadlifts (155/105)

60/40 Cal Bike

360 Single Unders

*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.

(Score is Time)

KG BB: (70/47.5)

Optional Cool Down

Metcon (No Measure)

AMRAP x 6 MINUTES

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (option to hold barbell)

(No Measure)