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

15 Superman’s

10/10 Single Leg DB RDL

Compete

Metcon (AMRAP – Reps)

4 SETS

AMRAP x 2 MINUTES*

20/15 Cal Row

Max Deadlifts (315/205)

-Rest 1:00 b/t Sets-

*4th Set is a 3:00 AMRAP (2-2-2-3)

(Score is Total Reps of Deadlifts)

GOAL: RPE 8 | This is going to burn. Hit your biggest set possible each time coming off the Row. Expect the numbers to drop and then pick up in the final set.

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.