CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Bike

10 Alt Groiner w/ Twist

10 Alt Piked Toe Taps

5/5 Moose Antlers

10 Hollow Rocks

Into…

2 ROUNDS

10/8 Cal Bike

10 Alt Lunges (*option to add weight 2nd RND)

10 Kip Swings

8-10 Ring Rows (*option for 4 Strict PU 2nd RND)

Workout – Performance

FOR TIME* (Time)

150/125 Cal Bike

120 DB Farmers Lunges (50/35)

40 Muscle-Ups**

*Partition reps and movements as needed.

**Option for Bar or Ring.

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

FOR TIME* (Time)

125/105 Cal Bike

100 DB Farmers Lunges (35/20)

60 Pull-Ups

*Partition reps and movements as needed.

(Score is Time)

KG BB: (15/10)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

(No Measure)