CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

1-2 ROUNDS

10/10 Wrist Rolls

8 Alt. 90/90 Hip Stretch

6 Alt. Samson Stretch

4 Plank to Down Dog

Into…

AMRAP IN REMAINDER OF TIME

:30 Bike EZ Pace

8 Alt. Step-Ups

4 Tempo Push-Ups (1111)

4/4 DB Strict Press

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 2 MINUTES*

Max DB Goblet Step-Ups (50/35)|(35/20) | (24/20)

-Rest 1:30-

AMRAP x 4 MINUTES

8 DB Goblet Step-Ups

10/8 Cal Bike

-Rest 1:30-

AMRAP x 6 MINUTES

8 DB Goblet Step-Ups

10/8 Cal Bike

8 Hand Release Push-Up

-Rest 1:30-

AMRAP x 8 MINUTES

8 DB Goblet Step-Ups

10/8 Cal Bike

8 Hand Release Push-Up

5/5 Single Arm DB Push Press

*Start back on the DB Goblet Step-Ups at the beginning of each AMRAP.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)|(15/10)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 26 MINUTES*

10 DB Goblet Step-Ups (50/35)|(35/20) | (24/20)

12/10 Cal Bike

14 Push-Ups

8/8 Single Arm DB Push Press

*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 10 DB Goblet Step-Ups, P2 performs 12/10 Cal Bike, P1 performs 14 Push-Ups , P2 performs 8/8 Single Arm DB Push Press, etc. Only 1 athlete is working at a time.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)