Announcements

AUGUST FOCUS

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

SOLO WARM-UP OPTION

2 ROUNDS

1:00 Bike

8 Up-Downs w/ :01 Pause in Plank

8 Alt. Lunges

:20/:20 DB Suitcase Hold

Into…

1-2 ROUNDS (Time Permitting)

:30 Bike

6 Quick Up-Downs

6 DB Goblet Alt. Lunges

:20 DB Farmers Hold

OR…

PARTNER WARM-UP OPTION

2 ROUNDS*

P1: 1:00 Bike

P2: :30 Lunges + :30 DB Farmers Hold

*Partners work through both sections twice.

Into…

2 ROUNDS*

12/8 Cal Bike

10 Synchro Up-Downs

10 DB Goblet Alt. Lunges

*P1 works while P2 rests. Split work evenly.

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES*

30/25 Cal Bike

25 Up-Downs

20 DB Suitcase Alt. Lunges (50/35)

100m DB Farmers Carry

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES*

25/20 Cal Bike

15 Up-Downs

20 DB Suitcase Alt. Lunges (35/20)

100m DB Farmers Carry

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

(Score is Rounds + Reps)

KG DB: (15/10)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES

40/30 Cal Bike

30 Synchro Up-Downs

60 DB Suitcase Alt. Lunges (Athlete Choice)

100m DB Suitcase Carry

*P1 works while P2 Rests. Both partners complete the Suitcase Walk together, switching DB’s as needed. Synchro Up-Downs are performed together for 40 reps total. Split all other work as needed.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

6 SETS (:20 ON/ :10 OFF)

MOVT 1 – Single DB Curls

MOVT 2 – Single DB Overhead Tricep Extensions

*1 SET = MOVT + MOVT 2.

(No Measure)