CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES*

8/6 Cal Row (RPE 6) → 10/8 Cal Row (RPE 8)

8 Tall Step-Ups → 8 Box Jumps

16 Alt. Russian Twists → 8 Alt. Sit-Thrus

8 Alt. Groiners → 8 Alt. Cossack Squats

*Progress to 2nd movement @ 4 MIN.

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 7 MINUTES*

15/12 Cal Row

15 Feet Anchored Sit-Ups

Box Jumps (Change each Set)**

-Rest 1:30 b/t Sets-

*Start at beginning of each AMRAP.

**SET 1 = 15 (20″)

SET 2 = 10 (24″)

SET 3 = 5 (30″)

(Score is Lowest Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 7 MINUTES*

12/10 Cal Row

15 Feet Anchored Sit-Ups

Box Jumps (Change each Set)**

-Rest 1:30 b/t Sets-

*Start at beginning of each AMRAP.

**SET 1 = 15 (20″)

SET 2 = 10 (24/20″)

SET 3 = 5 (Athlete Choice)

(Score is Lowest Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

40-40-40**

Cal Row

40-30-20

Synchro Feet Anchored Sit-Ups

40-30-20

Box Jumps***

*P1 works while P2 rests. Row must be split b/t Partners for 20cal each. Split all other work as needed.

**Alt. Cals: 30-30-30.

***40 Reps = (20″)

30 Reps = (24″)

20 Reps = (30″)

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

4 SETS (:40 ON/ :20 OFF)*

MOVT 1 – DBL DB Twisting Curls

MOVT 2 – DBL DB Hollow Butter Flutter Kicks

*1 SET = MOVT 1 + MOVT 2.

(No Measure)