Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

12 Toe Touch Jumping Jacks

12 Scap Push Ups

12 Bird Dogs

12 Glute Bridge Ups

:10 Pike Hold

Into…

2 ROUNDS

40 Single Unders OR 30 Crossover Singles

8 Russian KB Swings

8 Sit Ups

8 Ring Rows

:10 Dead Rig Hang

Skill – All

3 SETS* (No Measure)

:30 HS Hold**

:30 Active Hang Hold

:30 Top of Ring Hold

:30 Bottom of Ring Hold

-Rest As Needed b/t Sets-

*Minimal rest b/t movements.

**Wall or Free Standing.

(No Measure)

Workout – All

5 ROUNDS FOR TIME (Time)

40 Crossover Single Unders or 60 Single Unders

30 Sit-Ups

20 Russian KB Swings (Athlete Choice)

Reps of Gymnastics Pull

*Option for Gymnastics…

3 Rope Climbs

10 Strict Pull-Ups

15 Strict Ring Rows

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Lacrosse Ball Bottom Foot Smash

10 Banded Ws

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)