CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Row

10 Groiners + Twist

:30 Bike

10 Banded Pull Aparts

:30 Ski

Compete

Metcon (Distance)

2 SETS

4:00 C2 Bike*

-Rest :30-

4:00 Row

-Rest :30

4:00 Ski

-Rest :30-

*If C2 Bike is not available, an Assault Bike will also work

(Score is Distance)

GOAL: RPE 6 | Moving at an easy Zone 2 effort. Longer time with shorter rest between machines. The RPE 6 should be 60-65% of your Max Heart Rate. You should be able to repeat same effort in the 2nd Set as the 1st Set

Extra Credit

None! Rest and Recover.