CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

1:00 Cardio*

5 Bootstrappers

10 BW Good Morning

10 Alt. Samson Lunge

*Each round perform a difference cardio machine

RD1 – C2 Bike

RD2 – Row

RD3 – Ski

Compete

Metcon (Distance)

2 SETS

5:00 C2 Bike*

5:00 Row

5:00 Ski

-Rest 1:00-

*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 65-70% 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.