CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS (3:00)

:30 Bike Legs Only

:30 Bike Arms Only

:30 Bike (Both)

Into…

1 ROUND

10 Alt. Groiners

10 Squat Jumps

10 Shoulder Taps

Into…

1 ROUND

10 Alt. Box Step-Ups

6 Broad Jumps

10 Alt. Bird Dogs

Into…

1 ROUND

10 Box Jumps

10 Jumping Lunges

10 Sit-Ups

Workout – Performance

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – 20/15 Cal Bike

MIN 2 – 20 Box Jumps (24/20)

MIN 3 – Max Sit-Ups*

MIN 4 – Rest

*Option for GHDs.

(Score is Total Sit-Ups)

Workout – Fitness

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – 15/12 Cal Bike

MIN 2 – 15 Box Jumps (20)

MIN 3 – Max Sit-Ups

MIN 4 – Rest

(Score is Total Sit-Ups)

Finisher – All

3 SETS (No Measure)

25 Banded Dante Rows

25 Banded Hammer Curls

25 Banded Tricep Pull-Downs

-Rest As Needed b/t Sets-

(No Measure)