CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MIN

8/6 Cal Bike*

6 Push-Up to Pike

8 Wall Ball Good Morning

6 WB Thrusters**

*Increase pace each round

**Have a little fun with these and give the WB a light toss in the air

Workout – Performance

FOR TIME* (Time)

120 Wall Balls (20/15)

100/80 Cal Bike

80 Deadlifts (225/155)

60 Handstand Push-Ups

*Partition reps and movements in any order to complete all work.

**Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Time)

KB WB: (9/6)

KG BB: (100/70)

Workout – Fitness

FOR TIME* (Time)

120 Wall Balls (14/10)

80/60 Cal Bike

80 Deadlifts (155/105)

60 Hand Release Push-Ups

*Partition reps and movements in any order to complete all work.

**Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Time)

KB WB: (6/5)

KG BB: (70/47.5)

Partner Workout Option

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

AMRAP x 30 MINUTES

100 Wall Balls (Athlete Choice)

80/60 Cal Bike

60 Deadlifts (Athlete Choice)

40 Handstand Push-Ups or Hand Release Push-Ups

*P1 works while P2 rests. Split work as needed. Athletes must complete movements in order and complete all of one movement before moving to the next.

**Based on yesterday’s Open workout, adjust today’s workout as needed.

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)