Announcements

Hey everyone!

Just a friendly reminder that starting this Thursday and for the next 5 weeks, our 6pm class will be replaced by our Teens Camp. After these 5 weeks, we’ll be back to our regular 6pm class schedule.

Thanks for your understanding and support!

See you at the gym, Ponce

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

:30 Bike Legs Only

:30 Arms Only

1:00 Bike (Arms and Legs)

Into…

2 ROUNDS

30 Single Unders

20 Glute Bridges

10 Calf Raises + 10 Tib Raises

10 Bodyweight Good Mornings

Into…

2-3 ROUNDS (Time Permitting)

:30 Double Under practice

:20 Hard Bike Effort*

10 Alt. Deadbugs

5/5 KB Crossbody KB RDL

Workout – Performance

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

40/30 Cal Bike

40 Russian KB Swings (70/53)

80 Double Unders

(Score is Rounds + Reps)

KG KB: (32/24)

Workout – Fitness

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

30/25 Cal Bike

40 Russian KB Swings (53/35)

160 Single Unders

(Score is Rounds + Reps)

KG KB: (24/16)

Partner Finisher – All

FOR TIME (Time)

200/150 Cal Bike*

*P1 works while P2 rests. Split work as needed.

(Score is Time)