CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

CHIPPER STYLE WARM-UP (7 MIN CAP)

2 SETS

100m Run

10 Up-Downs

10 Air Squats

10 Scap Pull-Ups

10 Scap Push-Ups

5 Inch Worms + Push-Up

Options to switch it up in Round 2…

100m Run

8 Lunge + Twist

8 V-Ups

8 Kip Swings

8 Knee Push-Ups

4 Burpees

Extended Warm-up

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Bike @ Moderate Pace

MIN 2 – :45 Flow Stretching*

*Up to athlete’s discretion. Stretch what feels best, but continue moving through stretches for :45.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

15/12 Cal Bike

15 Hand Release Push-Ups

200m Run

15 Toes to Bar

1:00 Push-Up Plank

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)
**STIMULUS**

*Goal (Advanced)* → Aim to get into 5 Rounds or more. These athletes are coming in to get after it and push the pace on the Bike with big sets to unbroken on the Push-Ups and T2B

*Goal (All)* → Aim to get into 4 Rounds or more. If you’re feeling beat up from CHAD, just get a good sweat and move with perfect form.