Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

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CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

EMOM x 4 MINUTES (:45 ON / :15 OFF)

MIN 1 – Bike (Easy Pace)

MIN 2 – Yoga Push-Ups

MIN 3 – Kang Squat

MIN 4 – Dead Hang

Into…

AMRAP x 6 MINUTES*

10/8 Cal Bike

6 Up-Down

6 Push-Ups

:20 Hollow Hold

*At 3:00, switch to 6 Burpees, 6 Pike Push-Ups, and 12 Hollow Rocks.

Skill – All

4 SETS (No Measure)

:20-:30 Wall HS Hold

16-20 Pike or Wall Facing Shoulder Taps

:30 Wall Hollow Body Hold

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

EVERY 3:00 x 5 SETS (AMRAP – Reps)

25/20 Cal Bike

12 Burpees

Max Handstand Push-Ups w/ Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Handstand Push-Ups)

Workout – Fitness

EVERY 3:00 x 5 SETS (AMRAP – Reps)

20/15 Cal Bike

10 Burpees

Max DB Shoulder Press (35/20) w/ Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Shoulder Press)

KG DB: (15/10)

Optional Cool Down – All

FOR QUALITY (No Measure)

8:00 of Yoga Flow…

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

2:00 Frog Stretch

2:00 Rebound

(No Measure)