Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

LINE DRILLS (4:00 Max)

25’ Knee Hugs

25’ Quad Pulls

25’ Toe Walk

25’ Heel Walk

25’ Toy Soldiers

25’ Samson Lunges

25’ High Knees

25’ Butt Kickers

Into…

AMRAP x 5 MINUTES*

100m Run

10 Air Squats

10 Step Ups

*At 2:30 mark, swap to:

100m Run

10 MB Thrusters

10 Box Jumps

Workout

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 30 MINUTES*

400m Run

60 Box Jumps (24/20)

60 Wall Balls (20/14)|(14/10)

*Partner 1 works while Partner 2 rests. Alternate as needed on the BJ and WB. Partners run the 400m together carrying the ball. Ball can be passed back and forth as needed.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Plantar Smash (R)

2:00 Plantar Smash (L)

2:00 Pigeon Stretch (R)

2:00 Pigeon Stretch (L)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

5 SETS

25/20 Cal Bike @ Mod Pace

Immediately Into…

Max Strict Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Total Pull-Ups)
GOAL: QUALITY | Strict strength assignment with pre-exhaustion. You want to see how well you can control your body after going at a moderate pace on the bike. Think about taking 2-3 deep breaths as you walk from the bike to the bar. Then immediately jump right up and start your set.