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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Row

5 Up-Downs w/4 Alt. Shoulder Taps*

10 KB Goblet SLOW Alt. Marches**

10 Straight Leg Sit-Ups

Into…

2 ROUNDS

1:00 Row

10 Glute Bridge-Ups

10/10 KB Side Bends

10 Butterfly Sit-Ups

*1 Rep = Hands to the ground, jump/step back into Tall Plank Position, perform 4 Alt. Shoulder Taps.

**Slowly pull one knee up towards the chest then lower down to switch legs. Keep KB in the goblet position.

Workout – All

Metcon (No Measure)

3 SETS FOR QUALITY*

100m KB Suitcase Carry (Athlete Choice, Moderate-Light)**

750/600m Row

25 Up-Downs

25 Russian KB Swings

25 Sit-Ups

*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test!

**50m w/ Right Arm, 50m w/ Left Arm.

-Rest 1:00 b/t Sets-

(No Measure)

Cool Down

FOR RECOVERY (No Measure)

2:00 Foam Roll Lats

1:00/1:00 Hurdler Stretch

1:00 Olympic Wall Squat

(No Measure)