Announcements

Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

4 Jefferson Curls

6 Down Dog + Up Dog

8/8 Single Leg RDLS

Into…

1-2 ROUNDS

200/150m Row

10 Alt. Deadbugs

10 Glute Bridge Ups

200/150m Row

10 Alt. Bird Dogs

5/5 Single Leg Glute Bridge Ups

Workout – Performance

FOR TIME (Time)

1500/1250m Row

50 Sit-Ups*

1000/800m Row

40 Sit-Ups

500/400m Row

30 Sit-Ups

*Option for GHDs.

(Score is Time)

Workout – Fitness

FOR TIME (Time)

1250/1000m Row

50 Sit-Ups

800/600m Row

40 Sit-Ups

400/350m Row

30 Sit-Ups

(Score is Time)

Post-Workout Strength – All

3 SETS (No Measure)

12-15 Incline Wide Grip Curls

12-15 Single DB Skull Crusher

15-20 DB Weighted Glute Bridge-Ups

-Rest As Needed b/t Sets-

(No Measure)