CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

21-15-9

Double DB Ground to Overhead (50/35)

Burpee to Plate*

-Rest 1:00-

15-12-9

Double DB Ground to Overhead (50/35)

Burpee to Plate*

*Use a standard 45# Rogue Oly Bumper. Stand to extension every rep.

B. NC60

Warm-up

Warm-up (No Measure)

With a single light DB…

2 ROUNDS

6/6 DB Turkish Sit Ups

6/6 Overhead Split Squats

6/6 Single Arm Upright Rows

6/6 Single Arm DB Presses

6/6 Single Arm Deficit Push Ups*

*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 1L / 1R Turkish Get-Up (Building)

MIN 2 – Static Hold of Choice!*

*Wall-Sit

Plank

Active Squat

Bar Hang

HS Hold

Hollow

Superman

Plate OH Hold

KB Front Rack

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15 Up-Downs

30 Double Unders

1:00 Wall-Sit

30 Double Unders

15 Kettlebell Swings (53/35)|(35/26)

1:00 Ring FLR or Plank

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 20/15 Cal Row

MIN 2 – 5 Ring Muscle-Ups