CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Bike

MIN 2 – 10 Step-Ups + Max Alt. Groiners

MIN 3 – :45 Up-Downs

MIN 4 – 10 V-Ups + Max Cat/Cows

Strength – Performance

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

Unbroken Toes to Bar

*Rep Options:

ADV: 7-9+

INT: 5-7

BEG: 3-5

(Score is Total Reps)

Week 4 of 9 Gymnastics Cycle

Strength – Fitness

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

Unbroken Toes to Something or Knees to Chest

*Rep Options:

ADV: 7-9+

INT: 5-7

BEG: 3-5

(Score is Total Reps)

Week 4 of 9 Gymnastics Cycle

Workout – All

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

20/15 Cal Bike

20 Sit-Ups

5 Up-Down Box Crawl Overs (Athlete Choice)**

*Up-Down Box Crawl Overs will increase by 3 each round. EX: RND 1 = 5, RND 2 = 8 UDBCO, and so on. Cal Bike and Sit-Ups will always remain the same.

**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.

(Score is Rounds + Reps)

Optional Cool Down

5-10 MIN YOGA FLOW… (No Measure)

Up Dog to Down Dog

3-Legged Dog

Cat/Cows

Child’s Pose

Rebound Pose

(No Measure)