CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 SETS

:45 Bike (Moderate Pace)

8/8 Split Squat

10 Alt. Elbow Punches

10 Scap Pull-Ups

Into…

2-3 SETS (TIME PERMITTING)

:30 Bike (Hard Pace)

10 Alt. Lunges

10 Ring Rows

10 Tuck Up or V-Ups

Extended Warm-Up – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – 6-8 Front Rack Alt. Lunges*

MIN 2 – :45 Rope Climb Practice

MIN 3 – :45 EZ Bike

*Start Light and end at or slightly past workout weight.

(No Measure)

Workout – Performance

4 ROUNDS FOR TIME (Time)

30/25 Cal Bike

20 V-Ups

10 Front Rack Alt. Lunges (135/95)

3 Rope Climbs

(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

4 ROUNDS FOR TIME (Time)

25/20 Cal Bike

20 Tuck-Ups

10 Front Rack Alt. Lunges (95/65)

6 Strict Pull-Ups

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*

MIN 2 – 12 Alt. Bird Dogs**

MIN 3 – 10 Slow Alt. Scorpions

*Stand on an Elevated Surface.

**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

(No Measure)