Announcements

Hey everyone! We’ve had a few requests to bring back our winter clothing line, and we’d love your input. Please take a moment to fill out this survey so we can gauge interest and decide if reopening the store makes sense right now. Your feedback is greatly appreciated! Thank you!

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

PARTNER WARM-UP…

AMRAP x 10 MINUTES

10 Plank Alt. Med. Ball Rolls*

10 Alt. Med. Ball Throws**

10 Synchro Sit-Ups

30 Double-Unders (Alt: 60 Single-Unders)***

*Both partners facing each other in a tall plank position. Partners will roll the med. Ball back and forth to each other.

**Partners will do Wall Balls back and forth to each other.

***P1 works while P2 rests. Split work evenly.

OPTIONAL SOLO WARM-UP…

2 ROUNDS

10 Alt. Plank Rotations

10 Med. Ball Front Squats

10 Med. Ball Push Presses to Target

10 Alt. Deadbugs

30 Double-Unders or 60 Single-Unders

Workout of the Week – Performance

DECK THE WALL BALLS (PERFORMANCE) (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

2 ROUNDS FOR TIME*

200 Double Unders

150 Wall Balls (20/14)

100 Sit-Ups

50 Strict Pull-Ups

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

(Score is Time)

KG WB: (9/6)

*The third of three Holiday Workouts this week!

Workout of the Week – Fitness

DECK THE WALL BALLS(FITNESS) (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

2 ROUNDS FOR TIME*

300 Single Unders

120 Wall Balls (14/10)

80 Sit-Ups

60 Ring Rows

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

(Score is Time)

KG WB: (6/5)

Solo Workout Option – All

2 ROUNDS FOR TIME (Time)

100 Double Unders or 150 Single Unders

75 Wall Balls (Athlete Choice)

50 Sit-Ups

25 Strict Pull-Ups or Ring Rows

(Score is Time)

*The third of three Holiday Workouts this week!

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 SLOW PVC Pass Thrus

5/5 Moose Antlers

10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-

(No Measure)