CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

8 Alt. 90-90 Hip Rotations

4/4 Moose Antlers

8 Calf + Tib Raises

8 Scap Pull-Ups

Into…

2 ROUNDS

4 Air Squats + 4 Jump Squats

8 Empty Barbell Strict Presses

24 Single-Unders or Double-Unders

8 Kip Swings

Workout of the Week – Performance

PARTY LIKE IT’S 2025 (PERFORMANCE) (AMRAP – Rounds and Reps)

ON A 25:00 RUNNING CLOCK…

2025m Row

-Immediately Into-

AMRAP w/ Time Remaining…

20 Double Unders

2 Thrusters (135/95)

5 Chest to Bars

(Score is Rounds + Reps)

KG BB: (60/42.5)

Workout of the Week – Fitness

PARTY LIKE IT’S 2025 (FITNESS) (AMRAP – Rounds and Reps)

ON A 25:00 RUNNING CLOCK…

2025m Row

-Immediately Into-

AMRAP w/ Time Remaining…

40 Single Unders

2 Thrusters (95/65)

5 Pull-Ups or Jumping Pull-Ups

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – 5/5 Sciatic Nerve Floss

MIN 2 – 10 Alt. 90-90 Hip Rotations

MIN 3 – 5/5 Groiners w/Twist

*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

(No Measure)