CrossFit Mettle and Honor – Open Gym

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Row @ Moderate Pace

5/5 DB Strict Press*

5/5 DB Hang Power Clean

5 Scap Push-Ups

5 Knee Push-Ups**

*Halfway switch DB Push Press

**Halfway switch to Push-Ups

Note for Coaches – After completion of the Warm-Up, DBs can go away and Barbells come out

Skill

Metcon (Weight)

3 SETS*

5 Split Jerks**

-Rest as Needed b/t Sets-

*Keep weight light for all 3 sets

**Each rep, hold a :02 pause in the “split position” before correcting feet. Work on pressing body fast under the bar to solid lockout.

(Score is Weight)

Workout

Metcon (Time)

3-4 SETS FOR QUALITY

15 Narrow Grip Push-Ups

100m DB or KB Farmer Carry (AHAP)

30 Sit-Ups*

750/600m Row

-Rest 1:30 b/t Sets-

*GHD Sit-Ups Optional

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:30 Banded Plank Hold*

30 Banded Straight Arm Pull-Down

*Band held under hands, across the back.

-Rest as Needed b/t Sets-

(No Measure)