Monday

25
Jun

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Focus on Tomorrow’s 3k test!

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Crossbody Mountain Climbers

6/6 Single Arm Ring Row

6 Push-up to Pike

Into…

2 ROUNDS

1:00 Bike or Row

10 Single DB Floor Press

10 Ring Rows

5 Burpees

Strength

Bench Press (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep

Week 9 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)

MIN 2 – :50 Max Single DB Floor Press (Athlete Choice, Mod-Heavy)

Immediately Into…

EMOM x 8 MINUTES

MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)

MIN 2 – :50 Max Ring Rows

(Score is Total Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 DB Turkish Sit-Ups

16 V-Ups

1:00 DB Slides

-Rest As Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Focus on Tomorrow’s 1-Rep Deadlift!