Announcements

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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Row Legs Only

:30 Row

10 Bootstrappers

Compete

2k Row (Time)

Max Effort 2k Row
(Score is Time)

GOAL: RPE 10 | Let’s get after it. A lot of meters have been clocked in. Focus on your 500m/pace. Get that flywheel going, settle into an uncomfortable pace, and then push to the finish line!

Extra Credit

FOR RECOVERY (No Measure)

Perform a Full-Body Yoga Session

*Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)

GOAL: RPE 4 | Move and breath. We want to make the body feel good so no strenuous stretches. Find a flow.