CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1:00 EZ Bike

Into…

5 Up/Down Dog

8 Groiners

5 Bootstrappers

10 Scap Pull-Ups

Into…

:45 Mod Bike

Into…

12 Air Squats

10 Elbow Punches

5 Hang Muscle Cleans

5 Hang Power Cleans

10 Kip Swings

Into…

:30 Hard Bike

Into…

5 Power Cleans

10 Front Squats

8 Strict Knee Raises

Workout – Performance

4 SETS (Time)

30/25 Cal Bike

20 Toes to Bar

10 Front Squats (185/135)

-Rest 2:00 b/t Sets-

(Score is Total Time)

KG BB: (85/60)

Workout – Fitness

4 SETS (Time)

25/20 Cal Bike

20 Toes to Something

10 Front Squats (135/95)

-Rest 2:00 b/t Sets-

(Score is Total Time)

KG BB: (60/42.5)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 26 MINUTES*

50/40 Cal Bike

40 Toes to Bar or Something

30 Front Squats (Athlete Choice)

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

(Score is Rounds + Reps)

Optional Cool Down – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Foam Roll or Stretch as Needed

(No Measure)