CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

10/8 Cal Bike

8 Scap Push-Ups

4 Tempo Push-Ups (1111)

8 KB Deadlifts

Into…

AMRAP x 4 MINUTES

10/8 Cal Bike

8 Glute Bridge-Ups

4/4 KB Floor Press

8 KB Russian Swings

Strength – All

Bench Press (10-8-6)

*Start Mod-Light and Build toward Mod-Heavy

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 35/25 Cal Bike

MIN 3 – Max Russian KB Swings (53/35)

MIN 4 – Rest

(Score is Reps)

KG KB: (24/16)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 25/20 Cal Bike

MIN 3 – Max Russian KB Swings (35/26)

MIN 4 – Rest

(Score is Reps)

KG KB: (16/12)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Setes-

*Option to straighten the front leg after the Groiner.

(No Measure)