CrossFit Mettle and Honor – CrossFit

Warm-up

3 ROUNDS

:40 Bike

20ft Crawl*

8 Up Downs

6 Lunges + 6 Low Box Step Ups

*Round 1: Perform Straight Leg Bear Crawl

Round 2: Perform Quadruped Crawl or Bent Leg Bear Crawl

Round 3: Perform a Walking Groiner, complete groiner on one side, then crawl forward into the next Groiner (Lizard Crawl for an extra challenge)

Extended Warm-up

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Parallette or Box Shoot Thrus

MIN 2 – 10 Back Rack Alt. Lunges*

MIN 3 – 4 Burpee Box Crawl Overs**

*Start with empty bar and build to or past workout weight.

**Increase box height each round if possible.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES

40/30 Cal Bike

30 Sit-Ups

20 Back Rack Alt. Lunges (95/65)|(65/45)

10 Burpee Box Crawl Overs (Athlete Choice)*

*Standard height is 30/24, however if higher boxes are available athletes can complete Box Crawl over to a higher box.

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 28 MINUTES*

50/40 Cal Bike

40 Sit-Ups

30 Back Rack Alt. Lunges (95/65)|(65/45)

20 Burpee Box Crawl Overs (Athlete Choice)**

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

**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)