CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Scap Pull-ups

10 Glute Bridges

5 Push-Ups

5 Wide Grip Push-Ups

5 Diamond/Narrow Grip Push-Ups

Compete

Bench Press (5-5-5)

(Score is Weight)

RPE 8 | Build to a Sub-Heavy 5. This is not a 5RM, you should feel like you have a solid 1-2 Extra Reps in you.

Extra Credit

Metcon (No Measure)

3-4 SETS FOR QUALITY

12 Goblet Cyclist Squats (Heel Elevated)

12 DB Chest Flys

12 Crush Grip DB Bicep Curl (Single DB)

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 6 | Some Bench accessory work. After hitting “”SMALL”” this is just to move and feel good. Get a nice pump and enjoy the 4th of July.