Tuesday

20
Mar

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME

800m Run

30 Box Jumps (24/20)

30 KB Swings (70/53)

(Score is Time)

*Note — This is a remix of Kelly & Eva for 4 Rounds.
GOAL: EFFORT | RPE 6-7 — Option to hit this for all 5 rounds if you need the additional conditioning length and volume. The feel of this workout at 4 rounds is pretty similar to the 5 round feel but the additional length and volume is available if you need to ‘go long’.

B. NC60

Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

400m Run

Into…

2 Sets

10 Banded Pull Aparts

10 Scap Pull-Ups

10 Lunges

10 Sit-Ups

2 Sets

10 Banded Lat Pull-Downs

10 Alt. KB Goblet Lunges

10 Burpees

10 V-Ups

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

5-8 Strict TTB or Slow Hanging Knee Raise

5-8 Strict Pull-Ups

(No Measure)

Workout

Metcon (Time)

FOR TIME

50 Air Squats

25 Pull-Ups

50 KB Alt. Goblet Lunges (53/35)|(35/26)

25 Toes to Bar

100 Up-Downs

25 Toes to Bar

50 KB Alt. Goblet Lunges

25 Pull-Ups

50 Air Squats

(Score is Time)

KG KB: (24/16)|(16/12)

C. STRENGTH / GYMNASTICS

Warm-up (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)