CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 SETS

8/6 Cal Bike (RPE 6)

8 Box Step Overs (20)

8 Alt. Lunges

16 Alt. Deadbugs

Into…

2 SETS

10/8 Cal Bike (RPE 8)

10 Box Jump Overs (24”/20”)

10 Front Rack Alt. Lunges (Empty BB)

10 Sit-Ups

Workout – Performance

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 15/12 Cal Bike

MIN 2 – 15 Box Jump Overs (24/20)

MIN 3 – 16 Front Rack Alt. Lunges (95/65)

MIN 4 – Max Sit-Ups

MIN 5 – Rest

(Score is Total Reps of Sit-Ups)

KG BB: (42.5/30)

Workout – Fitness

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 12/10 Cal Bike

MIN 2 – 12 Box Jump Overs (20)

MIN 3 – 16 Front Rack Alt. Lunges (65/45)

MIN 4 – Max Sit-Ups

MIN 5 – Rest

(Score is Total Reps of Sit-Ups)

KG BB: (30/20)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose

(No Measure)