Announcements

Don’t miss this chance to join a thrilling race for free! We have a limited offer of 20 free tickets for the Spartan and Tough Mudder challenge, where you can showcase your CrossFit skills and have fun. All you need to do is sign up with the code below and you’re in. Hurry up, this offer is valid only for the first 20 people who use it. We appreciate your loyalty and support. Here is your 20-use Spartan ticket code:

O2COMP-76120B

You only have til January 31st to sign up for any race in the calendar year!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

BIKE SPECIFIC WARM-UP*

MIN 1 – :30 Arms Only / :30 Legs Only

MIN 2 – Arms + Legs RPM 50-60

MIN 3 – Arms + Legs RPM 55-65

MIN 4 – Arms + Legs RPM 60-70+

*By the end of the 4:00 everyone should have a RPM range they plan to hold in the workout.

Into…

2-3 ROUNDS (Time Permitting)

5 Calf + Tib Raises

:30 Jump Rope Practice*

10 Slow Ring Rows

:15 Dead Hang on Rig

:15 Active Hang on Rig

*Options…

Single Unders

Single Single Double Unders

Double Unders

Strength – All

ON A 10:00 RUNNING CLOCK… (No Measure)

Choose One Gymnastics Option…

Gymnastic Options…

Build to a Moderate 2-Rep Weighted Pull-Up

5×5-7 Strict Pull-Ups (Banded Optional)

5×5-7 Max Vertical Ring Rows

(No Measure)

Workout – Performance

AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)

60 Double Unders

30/25 Cal Bike

15 Pull-Ups

30 Double Unders

15/12 Cal Bike

7 Pull-Ups

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)

100 Single Unders

20/15 Cal Bike

10 Jumping Pull-Ups

50 Single Unders

12/10 Cal Bike

5 Jumping Pull-Ups

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)