CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Cal Bike (RPE 5)

10 Jumping Jack Toe Touches

10 SLOW Alt. Dead Bugs

:20/:20 Standing Calf Stretch

into…

2 ROUNDS

5 Cal Bike (RPE 7)

20 Single Unders

10 SLOW Alt. Bird Dogs

:20/:20 Pike Calf Stretch

Workout – Performance

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

50/40 Cal Bike

50 Sit-Ups

125 Double Unders

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

40/35 Cal Bike

40 Sit-Ups

80 Jumping Jacks*

*Option for 200 Single Unders or 1:30 Double Under Attempts.

(Score is Rounds + Reps)

Finisher – All

3 SETS (No Measure)

12-15 DB Wide-Grip Curls

15-20 DB Bent Over Row

20-25 Half Kneeling Banded Rows

-Rest As Needed b/t Sets-

(No Measure)