CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

8/6 Cal Bike

6/6 Split Squats

6 Push Up to Pike

6/6 SA Ring Rows

8 Ring Scap Pull Ups

Into…

1 ROUND

8/6 Cal Bike

8 Alt Step Ups

8 Alt Pike Toe Taps

8 Scap Pull Ups

Into…

1-2 ROUNDS (Time Permitting)

8/6 Cal Bike

8 Box Jumps (2nd Round = Optional Height Increase)

8 Kip Swings

Workout – Performance

FOR TIME (Time)

80/60 Cal Bike

70 Box Jumps (24/20)

60 Pull-Ups

40/30 Cal Bike

30 Box Jumps (30/24)

20 Chest to Bars

(Score is Time)

Workout – Fitness

FOR TIME (Time)

70/60 Cal Bike

60 Box Jumps (20)

50 Ring Rows

30/25 Cal Bike

20 Box Jumps (24/20)

10 Jumping Pull-Ups

(Score is Time)

Finisher – All

2-3 SETS (No Measure)

6/6 DB Goblet Split Squats

12 Feet Elevated Glute Bridge-Ups

24 Russian Twists*

*1 Rep= R + L.

-Rest As Needed b/t Sets-

(No Measure)