CrossFit Mettle and Honor – Open Gym

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 CAP)

12 Jumping Jacks

10 Plate Deadlifts

8 Slow Sit-Ups

Into…

2 ROUNDS

:30 Overhead Plate Hold

8 Up-Downs

6 Alligator Rolls*

*1 Rep = Hollow Hold → Roll Over → Superman Hold.

Strength

Metcon (Weight)

EVERY 2:30 x 5 SETS

:30 DB Turkish Sit-Ups (R)

:30 SA DB Floor Press (R)

:30 DB Turkish Sit-Ups (L)

:30 SA DB Floor Press (L)

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :50 Max Plate Ground to Overhead (25/15)|(15/10)

MIN 2 – :50 Max Up-Downs to Plate

MIN 3 – :50 Max Plate Hollow Body Flutter Kicks

(Score is Reps)