Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

10 ROUNDS FOR TIME

24 Double Unders

12 GHD Sit-Ups

6 DBL DB Deadlifts (75/50)

(Score is Time)

GOAL: EFFORT | RPE 6-7 — This is going to feel Sprefforty for today. Rounds should average 1:15 and just like Monday we want to keep all equipment close to minimize transition times. If you have not done GHD’s recently lower the number down to 7-8 OR complete 12 V-Ups to still blow up the abs! There should be no movement that forces you to stop moving so keep blazing ahead!

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Row @ Mod Pace

MIN 2 – 12 Step-Ups + Max Groiners

MIN 3 – :45 Push-Up to Pike

MIN 4 – 12 Slow Med Ball Squats + Max Cat Cows

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25/20 Cal Row

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

20 Box Jumps (24/20)

25/20 Cal Row

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

30 Box Jumps (24/20)

25/20 Cal Row

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

50 Box Jumps (24/20)

25/20 Cal Row

(Score is Time)

KG WB: (9/6)|(6/5)
NOTE: Last Seen 2/23/2022

Post-Workout Strength

Metcon (No Measure)

3 SETS

:30 Hollow Body Hold

8/8 Box Piked Around the World Steps

:30 Wall or Free Standing HS Hold

-Rest As Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 30:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 30:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…