CrossFit – Thu, Feb 16
Sign up for our CPR CLASS HEREon Saturday March 4th
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CrossFit Mettle and Honor – CrossFit
Warm-Up (No Measure)
5 Up-Downs w/4 Alt. Shoulder Taps*
10 KB Goblet SLOW Alt. Marches**
10 Straight Leg Sit-Ups
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)**
25 Russian KB Swings
*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-
FOR RECOVERY (No Measure)
2:00 Foam Roll Lats
1:00/1:00 Hurdler Stretch
1:00 Olympic Wall Squat