CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

No additional Conditioning – Enjoy a lighter week going into the holiday weekend. (No Measure)

B. NC60

Warm-Up

Warm-Up (No Measure)

MOBILITY PREP (4 MIN Max)

8 Alt. Groiners

8 Cat Cows

:30 Wrist Stretch Palms Down

:30 Wrist Stretch Palms Up

5 Slow Bodyweight Jefferson Curls

Into..

AMRAP x 6 MINUTES

:30 Moderate Row

7/7 SA KB Deadlift

7/7 SL Glute Bridge (Option for Weighted)

14 Alt. V-Ups

:30 Dead Hang

Workout

“SON OF A NUTCRACKER” (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES
100m Suitcase Carry (70/53)|(53/35)
200/150m Row*
15 Russian KB Swings

*Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on…

(Score is Total Rounds + Reps)

KG KB: (32/24)|(24/16)
Note: New Benchmark

Partner Finisher

IN TEAMS OF 2 OR 3… (Distance)

AMRAP x 12 MINUTES

Max Meters Row*

*Alternate Partners as needed to complete the most meters in the time period.

(Score is Total Meters)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)