Announcements

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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 12 MINUTES

MIN 1 – :30 Cardio Choice* + :20 Wall Sit

MIN 2 – 5 DB Front Raise + Lateral Raise** + :20 Plank Hold

MIN 3 – 10 Air Squats + Dead Hang on rig

MIN 4 – 5 DBL DB Arnold Press + :20 Hollow/Tuck Hold

*Switch Cardio every round!

**1 Rep = Front Raise + Lateral Raise

Workout – All

Metcon (No Measure)

EMOM x 25 MINUTES*

MIN 1 – :40 Cardio Choice 1

MIN 2 – :40 Barbell Curl to Press (Athlete Choice, Light)

MIN 3 – :40 Cardio Choice 2

MIN 4 – :40 Barbell Thruster (Athlete Choice, Light)

MIN 5 – :40 Static Hold (Athlete Choice)**

*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test! The Barbell movements today are meant to be performed for QUALITY and not reps.

**Static Hold Options…

Plank

Side Plank

Hollow/Tuck Hold

Wall Sit

Deadhang

(No Measure)

Cool Down

FOR RECOVERY (No Measure)

15 Slow Arm Haulers

10 Cat/Cows

10 Alt. Groiners w/ Thoracic Twist

1:00 Child’s Pose

1:00 Rebound Pose

(No Measure)