CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

12/10 Cal Bike

12 Alt. Deadbugs

6/6 KB/DB Suitcase Deadlift

12 Scap Push-Ups

12 Alt. Shoulder Taps

Into…

EMOM x 4 MINUTES (:40 ON / :20 OFF)

MIN 1 – KB/DB Suitcase Hold*

MIN 2 – Cal Bike (Workout Pace)

MIN 3 – V-Ups/Tuck-Ups

MIN 4 – Hand Release Push-Ups/Knee Push-Ups

* :20 with the right arm and :20 with the left arm.

Workout – All

AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)

200m KB or DB Farmers Carry (Athlete Choice)*

35/25 Cal Bike

25 V-Ups or Tuck-Ups

15 Hand Release Push-Ups or Knee Push-Ups

*Use a pair of Light or Light-Moderate KBs

(Score is Rounds + Reps)

Finisher – All

EMOM x 6 MINUTES (No Measure)

MIN 1 – :45 KB Alt. Around the Worlds

MIN 2 – :45 KB Hollow Body Flutter Kicks

(No Measure)