CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

:30 Bike

4 Scap Push-Ups (on hands or forearms)

8 Alt. Deadbugs

4 Up-Downs

Into…

AMRAP x 4 MINUTES

:30 Bike

8 Banded Pull Aparts

4 Push-Ups

8 Sit-Ups

Strength – All

Bench Press (3×10*)

*Build to a Moderate weight and stay at that weight across all sets.

(Score is Weight)

Workout – All

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

15/12 Cal Bike

12 Sit-Ups

9 Push-Ups*

*Option for Knee Push-Ups

-Rest 2:00 b/t Sets-

(Score is Lowest Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

15 SLOW Arm Haulers

10 Banded Upright Rows

5 Elevated Calf Raise w/:03 Pause in Bottom Stretch

-Rest as Needed b/t Sets-

(No Measure)