CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 21-15-9 Double DB Ground to Overhead (50/35) Burpee to Plate* -Rest 1:00- 15-12-9 Double DB Ground to Overhead (50/35) Burpee to Plate* *Use a standard 45# Rogue Oly Bumper. Stand to extension every rep. B. NC60 Warm-up Warm-up (No Measure) With a single light DB… 2 ROUNDS 6/6 DB Turkish Sit Ups 6/6 Overhead Split Squats 6/6 Single Arm Upright Rows 6/6 Single Arm DB Presses 6/6 Single Arm Deficit Push Ups* *Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor. Extended Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 1L / 1R Turkish Get-Up (Building) MIN 2 – Static Hold of Choice!* *Wall-Sit Plank Active Squat Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Workout Metcon (AMRAP – Rounds and Reps) AMRAP...
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