Announcements

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES (:40 ON /:20 OFF )

MIN 1 – Cal Bike

MIN 2 – Single Arm Suitcase Hold (switch at halfway mark) / Farmer Hold

MIN 3 – Single Unders / Single-Single-Doubles or Double Unders

MIN 4 – Tuck-Ups / Kip Swings

Skill – All

ON AN 8:00 RUNNING CLOCK… (No Measure)

Practice Toes to Bar*

*Practice Straight Leg or Bent Knee variation of the Toes to Bar. Straight Leg requires more hamstring flexibility while the Bent Knee may allow for faster cycle time.

(No Measure)

Workout – Performance

2 SETS FOR TIME* (Time)

200m KB Farmers Carry (53/35)**

100 Double Unders

50/40 Cal Bike

25 Toes to Bar

*Option to partition movements as needed. Once starting a movement, you must complete allotted reps.

**Option to use 50/35 DBs.

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

KG KB: (24/16)

Workout – Fitness

2 SETS FOR TIME* (Time)

200m KB Farmers Carry (35/26)**

200 Single Unders

40/35 Cal Bike

25 Knees to Chest

*Option to partition movements as needed. Once starting a movement, you must complete allotted reps.

**Option to use 35/25 DBs.

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

KG KB: (16/12)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)