CrossFit – Fri, Sep 15 – CrossFit Mettle and Honor

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 7 MINUTES

1:00 Bike

7 Vertical Ring Row

7/7 Split Squats*

7 Barbell Strict Press

14 Alt. V-Ups

* Can be performed with Barbell

Workout – Performance

FOR TIME (Time)

60/50 Cal Bike

50 Back Rack Alt. Lunges (95/65)

5 Rope Climbs

50/40 Cal Bike

40 Back Rack Alt. Lunges

4 Rope Climbs

40/30 Cal Bike

30 Back Rack Alt. Lunges

3 Rope Climbs

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

FOR TIME (Time)

50/40 Cal Bike

40 Back Rack Alt. Lunges (65/45)

30 Tuck-Ups*

40/30 Cal Bike

30 Back Rack Alt. Lunges

20 Tuck-Ups

30/25 Cal Bike

20 Back Rack Alt. Lunges

10 Tuck-Ups

*NOTE — Option to hold plate over chest. Focus in Tuck-Up should be bringing the knees up and into the chest similar to the movement pattern in the Rope Climb.

(Score is Time)

KG BB: (30/20)

Finisher

2-3 SETS (No Measure)

8-10 Barbell Rollouts

12-15 Barbell Hip Thrusts

-Rest As Needed b/t Sets-

(No Measure)