CrossFit Mettle and Honor – Open Gym
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Alt. Cossack Squats
5 Scap Push-Ups
10 Alt. Plank Shoulder Taps
:30 Goblet Squat Hold
Workout
Metcon (No Measure)
EMOM x 25 MINUTES
MIN 1 – 7-10 Deficit Push-Ups
MIN 2 – 8/8 Lateral Step-Up (24/20)
MIN 3 – 20 DB Slides (50/35)|(35/20)
MIN 4 – 20 DB Goblet Squats
MIN 5 – :50 Bike, Row, or Ski (EZ Pace)
(No Measure)
KG DB: (22.5/15)|(15/9)
Finisher
Metcon (Weight)
3 SETS FOR QUALITY
15 DB Rollouts
15 DB Skull Crushers
-Rest 1:30 b/t Sets-
(Score is Weight)