CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

1:00 Bike EZ to Moderate

Immediately Into..

2 SETS

6/6 Lunges

10 Tuck-Ups

6/6 Step-Ups

:10 Bar Hang

Then,

1 SET

6/6 KB Goblet Alt. Step-Ups

10 Strict Knees to Chest

…In remaining time Mod-Hard Bike

Workout

Metcon (Calories)

EMOM x 20 MINUTES

MIN 1 – 16 KB Goblet Alt. Box Step-Ups (53/35)|(35/26)|(24/20)

MIN 2 – 15 Toes to Bar

MIN 3&4 – Max Cal Bike

MIN 5 – Rest

(Score is Total Cals)

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

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Cool Down

Warm-up (No Measure)

COOL DOWN

FOR RECOVERY

5:00 Olympic Wall Squat

2:00 Slow Side Lying Thoracic Rotations (R)

2:00 Slow Side Lying Thoracic Rotations (L)

(No Measure)

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