CrossFit Mettle and Honor – NCCOMPETE
-Rest 1:00 b/t Sets-
*Take the first 1/2 of the ladder at a moderate pace…think 70%. Then the goal is to beat each of your times back up the ladder.
Warm-up (No Measure)
3 ROUNDS (For quality) – 12:00 CAP
25m Walking Lunges
10 Single Leg KB Romanian Deadlift
5/5 KB Push Press
10 KB Goblet Squats
10 Russian KB Swings
– 1:00 Rest b/t Rounds –
Back Rack Lunge (10-10-10)
Barbell Back Rack Lunge*
Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
40 Slam Balls (20/15)
40 Slam Ball Lunges*
20 Toe to Bars
*Bear hug hold with ball. Athlete choice for forward or reverse lunge.
C. STRENGTH / GYMNASTICS
Squat Clean (10×2)
1-1 Squat Clean (Build to Heavy)
-Rest as Needed b/t sets-
*Start moderate and build to heavy. On the bar, hit first then second rep in quick succession. Rest as needed between sets.