Announcements

Hey CrossFit Mettle and Honor family!

If you’ve enjoyed your time with us, we’d love it if you could take a moment to leave us a Google review. Your feedback not only helps us grow but also brings more people into our community—giving us the chance to make a bigger impact and give back even more.

Your reviews help others learn about our gym, our amazing community, and the support we offer to anyone ready to take their fitness journey to the next level. If you have a few minutes, please share your experience with us here: Google Review Link.

Thanks for being part of what makes CrossFit Mettle and Honor so special!

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 SET (MOBILITY)

:45 Banded Lat Stretch (R)

:45 Banded Lat Stretch (L)

:45 Banded Lateral Hip Stretch (R)

:45 Banded Lateral Banded Hip Stretch (L)

Into…

AMRAP x 5 MINUTES

:30 Row

8 Banded Pull Aparts

4/4 Banded Sword Draws

8 Banded Good Morning

8 Banded Bent Over Row

Strength – All

Barbell Bent Over Rows* (Weight)

15-12-10-10
*Start Light-Moderate and build to Moderate-Heavy. Complete 25 Double Banded Lat Pull-Downs.

(Score is Weight)

Workout – Performance

EMOM x 16 MINUTES (AMRAP – Reps)

MIN 1&2 – 500/400m Row

MIN 3 – :45 Max Russian KB Swing (70/53)

MIN 4 – :45 Static Hold Choice*

*Static Hold Options…

Plank

Tuck/ Hollow Hold

HS Hold

Deadhang

(Score is Total Russian KBS)

KG KB: (32/24)

Workout – Fitness

EMOM x 16 MINUTES (AMRAP – Reps)

MIN 1&2 – 400/350m Row

MIN 3 – :45 Max Russian KB Swing (53/35)

MIN 4 – :45 Static Hold Choice*

*Static Hold Options…

Plank

Tuck/ Hollow Hold

HS Hold

Deadhang

(Score is Total Russian KBS)

KG KB: (24/16)

Optional Cool Down – All

1-2 SETS FOR QUALITY (No Measure)

200m Cool Down Walk

10 Cat/Cows

5 KB Jefferson Curls

-Rest as Needed b/t Sets-

(No Measure)