CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

EMOM x 8 MINUTES (:45 ON / :15 OFF)

MIN 1 – Bike @ EZ Pace

MIN 2 – Lunge-Lunge-Air Squat

MIN 3 – Active  Bar Hang

MIN 4 – Up-Down + Broad Jump

MIN 5 – Bike @ Mod Pace

MIN 6 – Narrow Stance Air Squats

MIN 7 – Step-Ups or Box Jumps

MIN 8 – Bike @ Mod-Hard Pace

Workout

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Metcon (Calories)

4 SETS

ON A 6:00 RUNNING CLOCK…

100m KB Farmer Carry (Athlete Choice, Heavy)

20 Alt. Pistols

30 Box Jumps (24/20)

Max Cal Bike in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

Option 1 Pistol: Single Leg Box Step Downs

Option 2 Pistol: Single Leg Box Squats

Optional Cool Down

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Metcon (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)