Announcements
Calling all CrossFit Mettle and Honor athletes!
The 2025 CrossFit Open is here, and we want to see YOU compete! 💪
Whether you’re a seasoned CrossFit veteran or just starting out, the Open is a fantastic opportunity to:
- Test your fitness: See how you stack up against athletes from around the world.
- Challenge yourself: Push your limits and discover new strengths.
- Have fun! The Open is a great way to connect with the CrossFit community and experience the thrill of competition in a supportive environment.
Don’t wait – sign up today!
Head over to the official CrossFit Games website to register: https://games.crossfit.com/article/get-ready-2025-crossfit-games-season
We can’t wait to cheer you on!
CrossFit Mettle and Honor – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUNDS
10/10 Leg Swings
10 WB Front Squat
10 Scap Pull Ups
10 Alt. Hip Openers (over the hurdle)
Into…
1 ROUNDS
10 Lunges
10 WB Push Press
10 Kip Swings
10 Alt. Cossack Lunges
Into…
1 ROUNDS
10 Syncro Ping Pong Wall Balls
8 Knees to Chest
6 Goblet Lunges
(10 MIn Cap)
Partner Workout Option
The Trio Triplet CFMAH Remix (Performance) (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
150 Ping-pong Wallballs 20/14
50 Syncro T2B
40 Syncro Goblet Lunges 35/20
(Score is Rounds + Reps)
Let’s be with Coach Jake in spirit as he takes on this WOD in Miami this weekend!
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Partner Workout Option
trip trio (No Measure)
150 Ping-pong Wallballs (14/10lb)
50 T2B (1 athlete works – 1 hangs)
40 goblet Lunges (athletes choice)
The Trio Triplet CFMAH Remix (Performance) (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
150 Ping-pong Wallballs 20/14
50 Syncro T2B
40 Syncro Goblet Lunges 35/20
(Score is Rounds + Reps)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
(No Measure)