CrossFit Mettle and Honor – Open Gym

Warm-up

Warm-up (No Measure)

LINE DRILLS (25ft distance each)

Knees to Chest

Heels to Butt

Figure 4

Toe Walk

Heel Walk

Toy Soldiers

High Knees

Butt Kickers

High Skips

Side Shuffle (down and back)

Karaokes (down and back)

200m Run

Into…

2 ROUNDS

10 Scap Push-Ups

10 Scap Pull-Ups

8 Tuck Ups

Workout

Metcon (AMRAP – Rounds and Reps)

E2MOM x 24 MINUTES

MIN 1&2 – 400m Run*

MIN 3&4 – AMRAP of 10 Push-Ups + 10 Tuck-Ups or V-Ups

*Run must be completed in under 2:00. Adjust as needed.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10 Slow Arm Haulers

15 Hollow Rocks

-Rest as needed b/t Sets-

(No Measure)

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