CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

PARTNER WARM-UP

P1 – Bike until P2 finishes 1RD, then switch

P2 – 1 round of…

6 Samson Lunges

10 Elbow Punches

6 Hang Muscle Cleans

10 Sit-Ups

Into…

P1 – Bike until P2 finishes 1RD, then switch

P2 – 1 round of…

10 BW Lunges

5 Hang Power Cleans

10 Sit-Ups

Partner Workout – All

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES*

50/40 Cal Bike

50 Hang Power Cleans (Athlete Choice)

50 Back Rack Alt. Lunges

50 Synchro Sit-Ups

*P1 works while P2 rests except the Synchro Sit-Ups will be completed together, 50 reps at same times. Use the same weight for the Hang Power Cleans and Lunges. Split work as needed.

(Score is Rounds + Reps)

Solo Workout Option – All

AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)

25/20 Cal Bike

20 Hang Power Cleans (Athlete Choice)

20 Front Rack Alt. Lunges

25 Sit-Ups

(Score is Rounds + Reps)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Foam Roll Lats

MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball

MIN 3 – :45 Rebound Pose

(No Measure)