Announcements

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

:30 Cal Bike (EZ PACE)

6 Alt. Samson Lunges

8 Scap Push-ups

10 Shoulder Taps

Into…

AMRAP x 4 MINUTES

:30 Cal Bike (MOD PACE)

5 Scap Pull-Ups or Kip Swings

8 Ring Rows

10 Air Squats

Workout – Performance

Metcon (Time)

EMOM x 24 MINUTES

MIN 1&2 – 25/20 Cal Bike

MIN 3 – 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

MIN 4 – Rest

*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!

(Score is Slowest Bike)

Partner Workout Option – Performance

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

AMRAP x 24 MINUTES**

20 Pull-Ups

40 Push-Ups

50/40 Cal Bike

60 Air Squats

*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!

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

(Score is Total Rounds + Reps)

Workout – Fitness

Metcon (Calories)

EMOM x 24 MINUTES

MIN 1&2 – 1:30 Cal Bike

MIN 3 – 4 Ring Rows + 6 Push-Ups + 12 Air Squats

MIN 4 – Rest

*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!

(Score is Total Cal Bike)

Partner Workout Option – Fitness

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

AMRAP x 24 MINUTES**

20 Ring Rows

30 Push-Ups

40/30 Cal Bike

50 Air Squats

*Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!

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

(Score is Total Rounds + Reps)

Cool Down

Metcon (No Measure)

2-3 ROUNDS

10 Alt. 90-90 Hip Rotations

:30/:30 Banded Overhead Distraction

1:00 EZ Bike*

*Nasal Breathing Only

(No Measure)