CrossFit – Tue, Jun 13

Announcements

SIGN UP NCFIT MID-YEAR MINI-COMP

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Row @ Mod Pace

5 Lunge + Lunge + Air Squat

5 RDL + Bent Over Row*

10 V-Ups

Into…

2 ROUNDS

:45 Row @ Hard Pace

8 Alt. Back Rack Lunges

8 Jumping Pull-Ups

8 Up-Down + Alt. Shoulder Tap

* When hinged over for the RDL perform a Bent Over Row before standing and repeating. Think Bow + Pull + Stand

Extended Warm-Up – All

Metcon (No Measure)

EVERY 3:30 x 3 SETS

1:00 Row

10 Back Rack Alt. Lunges*

3-5 Gymnastic Reps**

-Rest w/ Time Remaining-

*Start with empty bar and build up to or slightly past workout weight.

**Gymnastic Options:

Ring Rows

Jumping Pull-Ups

Pull-Ups

Chest to Bar Pull-Ups

Bar Muscle-Ups

(No Measure)

Workout – Performance

Metcon (Time)

ON A 10:00 RUNNING CLOCK…

2 ROUNDS

25/20 Cal Row

30 Back Rack Alt. Lunges (95/65)

6 Bar Muscle-Ups

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK…

3 ROUNDS

20/15 Cal Row

20 Back Rack Alt. Lunges

4 Bar Muscle-Ups

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK…

4 ROUNDS

15/12 Cal Row

10 Back Rack Alt. Lunges

2 Bar Muscle-Ups

(Score is Total Time)

*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.

KG BB: (42.5/30)

Workout – Fitness

Metcon (Time)

ON A 10:00 RUNNING CLOCK…

2 ROUNDS

20/15 Cal Row

20 Back Rack Alt. Lunges (65/45)

8 Pull-Ups

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK…

3 ROUNDS

15/12 Cal Row

12 Back Rack Alt. Lunges

6 Pull-Ups

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK…

4 ROUNDS

10/8 Cal Row

8 Back Rack Alt. Lunges

4 Pull-Ups

(Score is Total Time)

*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.

KG BB: (30/20)

Optional Cool Down

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Banded Ws w/:05 Hold*

MIN 2 – :45 SLOW Arm Haulers

*Keep elbows tucked to sides and pull hands out to sides w/palms up. Hold for :05 before returning back to center.

(No Measure)