Wednesday

5
Feb

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 – :50 Cardio Choice (Light-Moderate)*

MIN 2 – :50 Ring Muscle-Ups**

*Nasal Breathing only. Work at a slightly increased pace compared to your warm-up pace.

**For the :50 of RMU…Work :20 / Rest :10 / Work :20

(Score is Reps of RMU)
Goal: Purely focus on your RMUs today. What reps are you able to hold in the :20 period through this workout. During the :10 rest, get used to staying directly under the rings…do not walk around. This is critical in workouts, keep your workout area SMALL.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 CAP)

100m Run (INCREASING PACE)

10 SB Deadlifts

10 Scap Push-Ups

Into

2 ROUNDS

:30 Bike (INCREASING PACE)

10 SB Push Press

5 Push-Ups

:30 Plank

Workout

Metcon (Time)

5 SETS FOR TIME

200m Run

15 Hand Release Push-Ups

20 Slam Balls (30/20)|(20/10)

15/12 Cal Bike

-Rest 1:00 b/t Sets-

(Score is Total Time)

KG SB: (15/10)|(10/5)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

50′ Quad Crawl

20 Kneeling Banded Chest Press*

1:00 Banded Plank**

-Rest as needed b/t sets-

*Band goes across the back.

**Plank on hands.

(No Measure)

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)