CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

:40 Bike (Increase pace each round)

8 Glute Bridge-Ups → KB Deadlift → KB Russian Swing

8 Alt. Lunges → Alt. Box Step-Ups → Box Jumps

8 Alt. Deadbugs → Straight Leg Sit-Ups → Sit-Ups

:40 Static Hold*

*Athletes choice to switch up the static hold in each round.

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 10/8 Cal Bike + Max KB Russian Swing (Athlete Choice)

MIN 2 – 10 Box Jumps (Athlete Choice) + Max Sit-Ups

MIN 3 – :45 Static Hold (Athlete Choice)*

*Static Hold Options:

Plank Hold

Wall Sit

Hollow Hold

Dead Hang

Handstand Hold

(Score is Total Reps KBS + Sit-Ups)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 8/6 Cal Bike + Max KB Russian Swing (Athlete Choice)

MIN 2 – 8 Box Jumps (Athlete Choice) + Max Sit-Ups

MIN 3 – :45 Static Hold (Athlete Choice)*

*Static Hold Options:

Plank Hold

Wall Sit

Hollow Hold

Dead Hang

Handstand Hold

(Score is Total Reps KBS + Sit-Ups)

Finisher

Metcon (No Measure)

3 SETS

20 DBL DB Twisting Curls

15 DB Reverse Curls

10 DB Waiter Curl

-Rest As Needed b/t Sets-

(No Measure)