Announcements

Invite friends and family this Saturday for our 8-year anniversary! Have them sign up for free here: https://bit.ly/FREETRIAL23

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Bike

20 Shoulder Taps

10 Hollow Rocks

Compete

Metcon (AMRAP – Reps)

5 SETS

10 Push-Ups

10 Ring Rows

Strict Handstand Push-Up*

-Rest 2:00 b/t Sets-

*Perform Reps at 80-90% of Average Unbroken Reps from (6/23).

(Score is Lowest Reps of Strict Handstand Push-Ups)

GOAL: RPE 8 | Continuing on building that shoulder capacity and Strength. Aim to keep the Strict HSPU unbroken as much as possible.

Extra Credit

2-3 SETS FOR QUALITY (No Measure)

2-3 Attempts Max Handstand Hold

:30 Front Rack Hold (AHAP)

1:00 Alt. Deadbugs

-Rest as needed b/t Sets-

(No Measure)

GOAL: RPE 6 | AHAP on the Front Rack Hold means with good positions. Keep active upright torso and high elbows. Deadbugs should be with slow control movement, we don’t want to see these turn into Bicycle Crunches.