CrossFit Mettle and Honor – Open Gym

Warm-up

Warm-up (No Measure)

4 Sets (10:00 CAP)

1:00 Easy Cardio

10 Samson Lunges

5 Inchworm + Push-Up

10 Bird Dogs

5/5 Cossack Squats
Coaches Note — After completion of the Warm-Up, have athletes grab a light DB and KB to go over the movements for the Workout.

Workout

Metcon (No Measure)

4 SETS FOR QUALITY

ON A 5:00 RUNNING CLOCK…

2:00 Cardio of Choice

1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)

8/8 Single DB or KB Suitcase Split Squats (Athlete Choice)

Walking Recovery in Time Remaining*…

*Practice nasal breathing during recovery

-No Additional Rest b/t Sets-

(No Measure)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Straddle Pose

2:00 Forward Fold

2:00 Olympic Wall Squat

(No Measure)