CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

3 ROUNDS

1:00 Bike EZ → MOD → Workout Pace

:20 Passive Bar Hang → :20 Active Bar Hang → 10 Scap Pull-ups

10-15 Sit-ups

10 False Grip Ring Rows

Skill – Performance

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Ring Muscle-Ups*

*Options…

Low Ring Transitions

Jumping Muscle-Ups

Hips to Rings + Muscle-Up

(No Measure)

Skill – Fitness

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Pull-Ups*

*Options…

Banded Strict Pull-Ups

Pausing Pull-Ups

2-for-1 Pull-Ups

(No Measure)

Workout – Performance

Metcon (Time)

FOR TIME

50-40-30-20-10

Cal Bike

10-20-30-40-50

Sit-Ups

5-5-5-5-5

Ring Muscle-Ups

(Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME

50-40-30-20-10*

Cal Bike

10-20-30-40-50

Sit-Ups

12-12-12-12-12

Pull-Ups

*Alternate Cals Optional 40-30-20-10-5

(Score is Time)