CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

1 ROUND*

:20 Bike (Legs Only)

:20 Bike (Arms Only)

:20 Bike (EZ-Mod)

5 Down-Dog to Up-Dog

30 Alt. Crossbody Mountain Climbers

10 KB Sumo Deadlift

1 ROUND

:45 Bike (Mod-Hard)

20 Alt. Shoulder Taps

10 Up-Downs

1 ROUND

:30 Bike (Hard)

5 Inch Worms

7 Burpees

9 KB Russian Swings

*Keep KB light to allow for Up-Right Row in the Warm-Up, then practice Workout movements with the heavier KB

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

25/20 Cal Bike

20 Up-Downs

15 KB Sumo Deadlift (70/53)|(53/35)

10 Russian KB Swings

(Score is Rounds +Reps)

KG KB: (32/24)|(24/16)

Finisher

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 8 MINUTES*

10 Partner Push-Ups

10 Partner Sit-Ups

5 Synchro Burpees

*Partners will face each other and at the top of each Push-Up, high five to count a rep. For Sit-Ups, feet will be threaded together and athletes will lower and sit-up at the same time. For the Burpees athletes must both be at the bottom of the movement before jumping up.

(Score is Rounds + Reps)