Announcements

Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday.

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2-3 Rounds

1:00 Bike @ Ez Mod Pace

12 Alt. Plate Around The Worlds

10 Plate Strict Press

12 Alt. Box Step-Ups

10 Alt. Shoulder Taps

Into…

2-3 Rounds

:40 Bike @ Hard Pace

12 Plate Ground to Overhead

10 Box Jumps

12 Plate Push Press

10 Hollow Rocks

Strength – Performance

Metcon (No Measure)

EVERY 2:30 x 3 SETS

3-5 Strict Handstand Push-Ups

-Immediately Into-

3-5 Kipping Handstand Push-Ups*

EZ Bike w/ time remaining…

(No Measure)

Week 9 of 9 Strict Gymnastics

Strength – Fitness

Metcon (No Measure)

EVERY 2:30 x 3 SETS

3-5 DB Deficit Pike Push-Ups

-Immediately Into-

3-5 Pike Push-Ups

EZ Bike w/ time remaining…

(No Measure)

Week 9 of 9 Strict Gymnastics

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 12/10 Cal Bike + Max Up-Downs

MIN 2 – 12 Box Jumps (24/20) + Max Strict Handstand Push-Ups*

MIN 3 – :45 Plank Hold

*Reps must be performed with quality mechanics. No major deviations.

(Score is Reps of Up-Downs + HSPU)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 10/8 Cal Bike + Max Up-Downs

MIN 2 – 10 Box Jumps (20) + Max Pike Push-Ups*

MIN 3 – :45 Plank Hold**

**Reps must be performed with quality mechanics. No major deviations.

**Option for Plank from Knees.

(Score is Reps of Up-Downs + HSPU)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Wrist Rocks

1:00 Foam Roll T Spine

1:00 EZ Bike (Nasal Breathing Only)

-Rest as Needed b/t Sets-

(No Measure)