Announcements

NCFIT Workout Weekly June Commitments

Retest of Wendler Lifts (BS/ DL/ PP)

(1-2) Kipping Gymnastics Skill Day

(1) Oly Positional Days

(3) Mid-Year Mini-Comp Workouts

(2-3) Mod-Long Workouts

(1-2) Long Workouts

(1) Partner Workout Option on Saturdays

NCFIT Workout Weekly June Commitments

Retest of Wendler Lifts (BS/ DL/ PP)

(1-2) Kipping Gymnastics Skill Day

(1) Oly Positional Days

(3) Mid-Year Mini-Comp Workouts

(2-3) Mod-Long Workouts

(1-2) Long Workouts

(1) Partner Workout Option on Saturdays

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

:40 Band Pull Aparts

:40 Banded Upright Rows

:40 Overhead Band Pull-Aparts

:40 Deadbugs

Into…

1 ROUND

10 Alt. Step-Ups

10 Alt. Hollow Rock

10 Scap Pull-Ups

Into…

1 ROUND

10 Box Jumps

10 Sit-Ups

10 Ring Rows

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

5-10-15-and so on…

Box Jumps (24/20)

Sit-Ups

*After each full round, complete 7 Strict Pull-Ups

(Score is Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

5-10-15-and so on…

Box Jumps (20)

Sit-Ups

*After each full round, complete 7 Ring Rows. Option for Banded Strict Pull-Ups.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

4 SETS (:40 ON / :20 OFF)

MOVT 1 – Plate Around the Worlds

MOVT 2 – Plate Curls

1 SET = MOVT 1 + MOVT 2.

-No Additional Rest b/t Sets-

(No Measure)