CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

2 ROUNDS

:30 Single Unders*

10 Alt. Tuck-Ups

8 Ring Rows

8 Alt. Box Step-Ups

*Rnd 2 complete either Tall Jump Single Unders or Single-Single-Double Unders.

Into…

1-2 ROUNDS (Time Permitting)

:20 Double Unders

10 Alt. V-Ups

6 Kip Swings

8 DB Goblet Box Step-Ups

Extended Warm-up

Metcon (No Measure)

1.) EMOM x 6 MINUTES

MIN 1 – 5-7 Kip Swings*

MIN 2 – 3-5 Strict Pull-Ups*

*Complete on Rig or Rings.

(No Measure)

-Short Rest b/t Part 1 & Part 2-

2.) 3 SETS

Choose one of the following…

Option 1:

1 High Ring Transitions*

+

1 Muscle-Up

Or…

Option 2:

1 Kip Swing

+

2 Pausing Kipping Pull-Ups**

*1 Rep= Finishing in catch position w/o press out.

**Pause for :01 with chin above the bar.

(No Measure)

Workout

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Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

40 Double Unders

20 Alt. V-Ups

10 DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)

*Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up.

(Score is Rounds + Reps)

Option 1 RMU: Burpee Bar Muscle-Up

Option 2 RMU: Burpee Pull-Up

Optional Finisher

Metcon (No Measure)

FOR QUALITY

400/300 Alt. Box Step-Ups (24/20)*

Week 2 of 4 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)
Going Forward the higher number is the Rx version and the Lower reps is scaled. Chad is 1000 reps for all but scaling chad is an option.