CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike (EZ)

Into…

AMRAP x 3 MINUTES

5 Up-Downs

10 Tuck Jumps

20 Crossbody Mountain Climbers

Into…

1:00 Bike (Hard)

Extended Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES

Min 1 – 12 False Grip Ring Rows or Ring Pull Ups

Min 2 – :30 Box Jumps*

Min 3 – :45 Bike

*Start at a low box height and increase each set.

(No Measure)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 6 SETS

15/12 Cal Bike

12 Box Jumps (30/24)|(24/20)

Max Ring Muscle-Ups or Up-Down + C2B in Remaining Time

(Score is Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Saddle Stretch

1:00 Pigeon Pose (R)

1:00 Pigeon Pose (L)

1:00 Wall Calf Stretch (R)

1:00 Wall Calf Stretch (L)

1:00 Rebound

(No Measure)