CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

PARTNER WARM-UP

AMRAP x 6 MINUTES

P1: Bike for Cals

P2: Complete the Following…

10 SB Ground to OH

8 Forward Lunges

6 Push-Ups

*P1 alternates with P2 after P2 completes their movements.

Strength – All

Bench Press (6-4-2 | 4-3-2*)

*Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.

(Score is Weight)

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – All

Metcon (AMRAP – Reps)

AMRAP x 6 MINUTES

20/15 Cal Bike

20 Slam Balls (Athlete Choice)

20 Walking Alt. Lunges

-Rest 1:00-

AMRAP x 4 MINUTES

15/12 Cal Bike

15 Slam Balls

-Rest 1:00-

AMRAP x 2 MINUTES

Max Cal Bike

(Score is Total Reps)*

*Each Cal in final AMRAP = 1 Rep.

Optional Cool Down

FOR QUALITY (No Measure)

5:00 Foam Roll Quads

1:00 Slow PVC Pass Thrus

1:00/1:00 Groiner

(No Measure)