CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EVERY 3:00 x 3 SETS

:30 Bike (Increasing Pace each round)

12 Alt. KB Around the Worlds

12 Glute Bridge-Ups

12 Deadbugs

Mobility options in the remainder of the 3:00 window…

(Weighted) Good Mornings

Alt. Cossack Squats

Arm Haulers

Bird Dogs

Partner Workout – All

IN TEAMS OF 2… (Time)

FOR TIME

120 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)

100 Sit-Ups

80/60 Cal Bike

100 KB Sumo Deadlift High Pulls

80 Sit-Ups

60/40 Cal Bike

80 KB Sumo Deadlift High Pulls

60 Sit-Ups

40/30 Cal Bike

*Partner 1 works while P2 rests. Split work as needed.

(Score is Time)

Solo Workout Option – All

EVERY 4:00 x 5 SETS (Calories)

30 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)

25 Sit-Ups

Max Cal Bike in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cal Bike)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 EZ Bike

MIN 2- :45 Alt. Bird Dogs

MIN 3 – :45 Childs Pose

(No Measure)