CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
8/6 Cal Bike (EZ)
10 Scap Push-Ups
10 Glute Bridge Ups
5/5 Lateral Controlled Step Downs
Into…
1 ROUND
8/6 Cal Bike (MOD)
8 Push-Up to Pike
10 Deadbug
10 Step-Ups
Into…
1 ROUND
8/6 Cal Bike (HARD)
6 Tempo Push-Ups (31X1)
:30 High Plank
8 Box Jumps
Strength – All
Bench Press (3×10*)
*Build to a Moderate+ weight and stay Moderate+ across all sets.
(Score is Weight)
Week 1 of 6
Strength | Volume/Capacity Cycle
Workout – Performance
AMRAP x 12 MINUTES* (AMRAP – Rounds and Reps)
4-6-8-and so on…
Box Jumps (30/24)
*After every set, complete 12/10 Cal Bike
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 12 MINUTES* (AMRAP – Rounds and Reps)
4-6-8-and so on…
Box Jumps (24/20)
*After every set, complete 10/8 Cal Bike
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
:30/:30 Half Pigeon
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Bike
-Rest as Needed b/t Sets-
(No Measure)