CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

EMOM x 10 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Bike

MIN 2 – Air Squats

MIN 3 – Step-Ups

MIN 4 – Kang Squats

MIN 5 – Hollow Hold or Tuck-Ups

Workout – Performance

4 ROUNDS FOR TIME (Time)

25/20 Cal Bike

20 Box Step-Overs (24/20)

25 DB Goblet Squats (50/35)

200m DB Suitcase Carry

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

4 ROUNDS FOR TIME (Time)

20/15 Cal Bike

20 Box Step-Overs (20)

20 DB Goblet Squats (35/20)

200m DB Suitcase Carry

(Score is Time)

KG DB: (15/10)

Finisher – All

EMOM x 6 MINUTES (No Measure)

MIN 1 – :45 Alt. V-Ups

MMIN 2 – :45 Plank Hold

(No Measure)