Announcements

Sign up for our CPR CLASS HEREon Saturday March 4th

Don’thave Facebook? RSVP Here

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

MOBILITY (4:00 CAP)

1-2 Rounds

8 Alt. Groiners

8 Cat Cows

8 Bootstrappers

8 Jefferson Curls

Into…

EMOM x 6 MINUTES (:45 on / :15 off)

MIN 1 – KB Deadlifts

MIN 2 – Squat Jumps

MIN 3 – Mod Pace Bike

MIN 4 – KB Swings

MIN 5 – Up-Downs

MIN 6 – Hard Pace Bike

Workout – Performance

Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Bike

40 KB Swings (53/35)

30 KB Goblet Lunges

20 Burpees

25/20 Cal Bike

20 KB Swings

15 KB Goblet Lunges

10 Burpees

(Score is Time)

KG KB: (24/16)

Workout – Fitness

Metcon (Time)

2 ROUNDS FOR TIME

40/30 Cal Bike

40 KB Swings (35/20)

30 KB Goblet Lunges

15 Burpees

20/15 Cal Bike

20 KB Swings

15 KB Goblet Lunges

5 Burpees

(Score is Time)

KG KB: (16/12)

Optional Finisher

Metcon (No Measure)

3 SETS

10/10 Single Arm Supported KB Bent Over Row

8/8 KB Deficit Push-Up

-Rest As Needed b/t Sets-

(No Measure)