CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES*

8/6 Cal Bike (Mod) → 8/6 Cal Bike (Fast)

8 Alt. Step-Ups → 8 Box Jumps

4 Inch Worms + Push-Up → 8 Push-Ups to Pike

8 Alt. Groiners → 4/4 Donkey Kicks

*Advance to second movement at 4 minute mark

Strength – All

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES*

MIN 1 – :30 Wall HS Hold

MIN 2 – :30 Deficit Push-Ups

MIN 3 – EZ Cardio

(Score is Reps of Push-Ups)

Week 1 of 8 Strict Gymnastics

Workout – Performance

Metcon (Time)

10 ROUNDS FOR TIME

20/15 Cal Bike

12 Box Jumps (30/24)*

*Mandatory Step-Down

(Score is Time)

Workout – Fitness

Metcon (Time)

10 ROUNDS FOR TIME

15/12 Cal Bike

10 Box Jumps (24/20)*

*Mandatory Step-Down

(Score is Time)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 EZ Bike*

:30/:30 Half Pigeon on Box

15 Slow Box Dips

*Nasal Only Breathing

-Rest As Needed b/t Sets-

(No Measure)