CrossFit Mettle and Honor – Open Gym

Warm-up

Warm-up (No Measure)

2 SETS

5 Inch Worm + Push-Up

10 Alt Groiners + Twist

10 Bootstrappers

Into…

3 SETS

8 Empty Barbell Good Morning

10 Push-Up to Pike

12 Alt Cossack Squats

Strength

Back Squat (5-4-3-4-3-2)

*Start Moderate build to Heavy. Wave loading.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 DB Front Squats (50/35)|(35/20)

20 Hand Release Push-Ups

(Score is Time)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll/Lacrosse Ball Traps + Upper Back

(No Measure)