CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

1:30 Cal Bike

10 Calf + Tib Raises

20 Bunny Hops

10 Sumo Stance Good Mornings

10 Alt. BB Elbow Punches

Into…

2 ROUNDS

:45 Cal Bike

30 Single Unders*

10 BB RDLs

10 BB Upright Rows

*RND2, complete 15 Tall Jump Single Unders.

Strength – All

EVERY 2:00 x 5 SETS* (Weight)

1 Power Clean

+

2 Hang Power Clean

*Start Light-Moderate and end Mod-Heavy.

(Score is Weight)

Workout – Performance

FOR TIME (Time)

50-75-100-75-50*

Double Unders

15-20-25-20-15

Hang Power Cleans (95/65)

*Complete 15/12 Cal Bike after each round. Ex: RND1 = 50 DU + 15 HPC + 15/12 Cal Bike.

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

FOR TIME (Time)

100-150-200-150-100

Single Unders

15-20-25-20-15

Hang Power Cleans (65/45)

*Complete 12/10 Cal Bike after each round. Ex: RND1 = 100 SU + 15 HPC + 12/10 Cal Bike.

(Score is Time)

KG BB: (30/20)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

100-150-200

Double Unders

30-40-50

Hang Power Clean (Athlete Choice)

*30/20 Cal Bike after each round. P1 works while P2 rests. Split work as needed. If the final round of 200 DU, 50 HPC, and 30/20 Cal Bike is complete, start back at the beginning.

(Score is Rounds + Reps)

Optional Cool Down

EMOM x 9 MINUTES (:40 ON/ :20 OFF) (No Measure)

MIN 1 – Supinated Bar Hang*

MIN 2 – Olympic Wall Squat

MIN 3 – Calf + Tib Raises

*Feet on ground.

(No Measure)