CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
:30 Bike (RPE 6)
20 Single Unders
8 Plank to Pikes
8 Single Ring Ring Rows
Into…
1 ROUND
:30 Bike (RPE 8)
10 Single-Single-Double Unders
8 Up-Downs
8 Ring Rows
Into…
1 ROUND
20/15 // 15/12 Cal Bike (1:00 Cap)
20 Double Unders
8 Up-Downs to Target
8 Jumping Pull-Ups or Ring Rows
Strength – Performance
Metcon (AMRAP – Reps)
EMOM x 10 MINUTES
3-5 Strict Pull-Ups
(Score is Total Reps)
Week 1 of 9 Gymnastics Cycle
Strength – Fitness
Metcon (AMRAP – Reps)
EMOM x 10 MINUTES
2-3 Banded Strict Pull-Ups
(Score is Total Reps)
Week 1 of 9 Gymnastics Cycle
Workout – Performance
Metcon (AMRAP – Reps)
EVERY 3:00 x 5 SETS
20/15 Cal Bike*
50 Double Unders
Max Up-Down Pull-Ups in Time Remaining…
*Max 1:00 Cap on the Bike.
-Rest 1:30 b/t Sets-
(Score is Max Up-Down Pull-Ups)
Workout – Fitness
Metcon (AMRAP – Reps)
EVERY 3:00 x 5 SETS
15/12 Cal Bike*
75 Single Unders
Max Up-Down Pull-Ups in Time Remaining
*Max 1:00 Cap on the Bike.
-Rest 1:30 b/t Sets-
(Score is Max Up-Down Pull-Ups)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES*
40/35 Cal Bike
100 Double Unders
20 Up-Down Pull-Ups
*Split work as needed. P1 works while P2 rests.
(Score is Rounds + Reps)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
1:00 Childs Pose Lat/Prayer Stretch
1:00 KB or Lacrosse Ball Calf Smash
1:00 EZ Bike*
*Nasal Only Breathing
(No Measure)