CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS (12 MIN CAP)

1:00 Bike (Increasing Pace Each Round)

5/5 Single Arm DB Strict Press

:30 Bar Hang

5 Inchworms

-THEN –

2 ROUNDS

1:00 Bike (Increasing Pace Each Round)

10 Plank Pike-ups

:30 DB Overhead Hold

15 Sit-ups

Strength

Shoulder Press (1-1-1-1-1)

1-1-1-1-1

Strict Press*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

Workout

RX: Metcon (Time)

FOR TIME

40-30-20

Cal Bike

12-12-12

DB Strict Press (Athlete Choice, Heavy)

30-30-30

Sit-Ups

(Score is Time)

BG: Metcon (Time)

FOR TIME

30-20-10

Cal Bike

12-12-12

DB Strict Press (Athlete Choice)

25-25-25

Sit-Ups

(Score is Time)