CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

PARTNER WARM-UP OPTION

AMRAP x 5 MINUTES

P1: Bike (EZ Pace)

P2: 4 Alt. Lunges + 6 SB Deadlifts + 8 Up-Downs*

*Once P2 has completed a full round switch w/ P1.

Into…

AMRAP x 5 MINUTES

P1: Bike (MOD Pace)

P2: 4 Slam Ball Alt. Lunges + 6 SB Squats + 8 Up-Downs*

*Once P2 has completed a full round switch w/ P1.

SOLO WARM-UP OPTION

AMRAP x 5 MINUTES

8/6 Cal Bike

8 Alt. Lunges

10 Slam Ball Deadlifts

10 Up-Downs

Into…

AMRAP x 5 MINUTES

8/6 Cal Bike

8 SB Alt. Lunges

10 SB Squats

10 Up-Downs

Workout of the Week – All

CUPID’S CHOKEHOLD (AMRAP – Rounds and Reps)

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 30 MINUTES

60/50 Cal Bike

50 Slam Balls (Athlete Choice)

40 Slam Ball Goblet Alt. Lunges (Athlete Choice)

30 Synchro Up-Downs

*P1 works while P2 rests. Up-Downs are done together. Split all other work as needed.

(Score is Rounds + Reps)

Solo Workout Option – All

EMOM x 30 MINUTES (No Measure)

MIN 1&2 – 30/25 Cal Bike

MIN 3 – 25 Slam Balls (Athlete Choice)

MIN 4 – 20 Slam Ball Goblet Alt. Lunges (Athlete Choice)

MIN 5 – 15 Up-Downs

MIN 6 – Rest

(No Measure)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)