CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 7 MINUTES

7/5 Cal Bike

7 Good Mornings

14 Alt. Lunges

7 KB Deadlifts

14 Alt. Russian Twists

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES

40/30 Cal Bike

20 Alt. V-Ups

20 Russian KB Swings (Athlete Choice)

20 KB Goblet Alt. Lunges

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

(Score is Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES

30/25 Cal Bike

20 Alt. Tuck-Up

20 Russian KB Swings (Athlete Choice)

20 KB Goblet Alt. Lunges

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF TWO…

AMRAP x 24 MINUTES*

60/50 Cal Bike

30 Synchro V-Ups or Tuck-Ups

60 Russian KB Swings (Athlete Choice)

30 Synchronized KB Goblet Alt. Lunges

*P1 works while P2 rests. Split Cal Bike and Russian Swings needed.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

7 Bottom to Half KB Curls

7 Top to Half KB Curls

7 Full KB Curls

-Rest As Needed b/t Sets-

(No Measure)