CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Distance)
4 SETS
3:00 Row @ (5K PR Pace)
-Rest 2:00 b/t Sets-
(Score is Distance)
Metcon (Calories)
6 SETS
1:00 Max Cal Row
-Rest 1:00 b/t Sets-
(Score is Cals)
B. NC60
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Glute Bridges
10 T-Push Ups*
10 Barbell (or Bodyweight) Good Mornings
10 Push Up to Down Dog
10 Barbell (or KB/DB) Romanian Deadlift
Extended Warm-up
Metcon (Weight)
BUILD TO…
Workout Weight for Deadlift
(Score is Load)
Workout
Metcon (AMRAP – Reps)
5 ROUNDS FOR MAX REPS
1:00 Deadlift (275/185)|(185/125)
1:00 Max Cal Bike
1:00 Ring Dip
(Score is Reps)
Cool Down
Warm-up (No Measure)
8:00-10:00 Flow Stretching*
*Focus on hips, hammies, and quads.
(No Measure)
C. STRENGTH / GYMNASTICS
Back Squat (8×4)
Back Squat
8×4 (31×1)
-Rest 2:00 b/t Sets-
(Score is Load)
Metcon (Time)
3 SETS
15 Burpees
30 Pistols
-Rest 1:00 b/t Sets-
(Score is Time)