Tuesday

13
Aug

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

10:00 of “C2B + WB CINDY”*

Immediately into…

5:00 Max Cal Row

*”C2B + WB CINDY” is…

AMRAP of 5 C2B Pull-Ups, 7 HR Push-Ups, 9 Wall Balls (20/14).

**For the NCMETCON Finisher, perform max tempo Ring Dips (1111)

(Score is Rounds + Reps)

B. NC60

Warm-up

Warm-up (No Measure)

400m Run

Into…

KB Complex Warm-up*

3 ROUNDS

4 SA KB Deadlift

4 SA KB Hang Clean

4 KB Half Kneeling Press

4 SA KB OH Lunge

*Perform the whole complex on one arm, then repeat on the other side.

Extended Warm-up

Metcon (No Measure)

3 SETS

ON A 15:00 RUNNING CLOCK…

5/5 Turkish Get-Ups

30 SA KB Flutter Kicks*

-Rest as needed b/t Sets-

*15 Flutter Kicks w/ KB in each hand

(No Measure)

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately into…

4 ROUNDS

15 KB Swings (70/53)|(53/35)

50 Double Unders

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

1:00 Plank Hold

MAX Push-Ups

-Rest as Needed b/t Sets-

(No Measure)

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.

(No Measure)

ON A 10:00 RUNNING CLOCK…

Meditation or Slow Active Recovery – Athlete Choice for Self-Care

(No Measure)