CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

:30 Arms Only Bike

:30 Legs Only Bike

1:00 EZ Bike

Into…

2 ROUNDS

10 Calf+Tib Raises

10 Single DB Curl to Press

10 Alt. DB Around the Worlds

10 Alt. Box Step-Ups*

*RND 2 option to complete Box Jumps.

Into…

EMOM x 5 MINUTES

MIN 1 – :40 50-55 RPM

MIN 2 – :40 55-60 RPM

MIN 3 – :40 58-63 RPM

MIN 4 – :40 60-65+ RPM

MIN 5 – :40 Workout Pace

Strength – All

2-3 SETS (No Measure)

10-12 SLOW Zottman Curls

10-12 DB Alt. Around the Worlds

10/10 Single Arm Tricep Kickback

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

EVERY 4:00 x 4 SETS (AMRAP – Reps)

40/30 Cal Bike

Max Box Jumps (24/20) with Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Lowest Reps of Box Jumps)

Workout – Fitness

EVERY 4:00 x 4 SETS (AMRAP – Reps)

30/25 Cal Bike

Max Box Jumps (20) with Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Lowest Reps of Box Jumps)

Optional Cool Down – All

5-10 MINUTE FOAM ROLL (No Measure)

Options….

Quads

Glutes

Lats

Calves

(No Measure)