CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work (Athlete Choice).

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Jog

5 Kip Swings

3 Low Ring Turnover Drill*

*On the Low Rings, Hip Pop + Turnover, feet stay on the ground

Compete

Metcon (Time)

5 ROUNDS

10 Shuttle Runs*

3-5 Ring Muscle Up

*25ft Down and Back is 1 Rep

(Score is Time)

GOAL: RPE 6 | Shuttle Runs should be a moderate effort. You should be able to go from the run right into your Muscle Ups. Pick a number on the RMU that you know you can absolutely repeat.

Extra Credit

None! Rest and Recover.