CrossFit Mettle and Honor – Open Gym
Warm-up
Warm-up (No Measure)
2 SETS (7:00 CAP)
8 Slow Dead Bugs
8 Bird Dogs
8/8 Staggered Stance Good Mornings
Into….
3 SETS
8 RDL’s
8 Glute Bridge
8 Alt Reverse Lunges
Strength
Deadlift (Heavy 5-Rep )
ON A 15:00 RUNNING CLOCK…
Build to a 5-Rep Heavy Deadlift
(Score is Weight)
Workout
Metcon (6 Rounds for time)
6 SETS
10 Deadlifts (225/155)|(155/105)
20 Sit-Ups
-Rest 1:00 b/t Sets-
(Score is Each Set for Time)
BB KG: (100/70)|(70/55)
Optional Finisher
Metcon (No Measure)
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Superman Hold
MOVT 2 – Hollow Hold
*1 SET = MOVT 1 + MOVT 2.
(No Measure)