CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Bike

10 Scap Push-Ups

10 Scap Pull-Ups

:10 Hollow Hold

:10 Arch Hold

Into…

2 ROUNDS

:30 Legs only Bike

5 Knee Push-Ups

5 Ring Rows OR 2 Strict Pull-Ups

5 Small Kip Swings

Skill – All

EMOM x 5 MINUTES (No Measure)

1 Strict Pull-Up or Vertical Ring Row

+

1 Kip Swing

+

1 Pull-Up or Half Pull-Up

+

1 Kip Swing

(No Measure)

Workout – Performance

FOR TIME* (Time)

40-30-20-10

Push-Ups

20-15-10-5

Pull-Ups

*Complete 25/20 Cal Bike after each set.

**Option to wear 20/14lb Weight Vest.

(Score is Time)

Workout – Fitness

FOR TIME* (Time)

30-20-20-10

Push-Ups

15-10-10-5

Pull-Ups

*Complete 20/15 Cal Bike after each set.

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30 Overhead Wall Stretch*

20 Banded High Pulls

10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.

**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

(No Measure)