CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

20 Shoulder Taps

10 Scap Push-Ups

10 Hollow Rocks

Compete

Metcon (No Measure)

2 SETS OF LADDER TO FAILURE*

1-2-3-4..and so on

Strict Handstand Push-Up*

*Deficit Optional

-Rest as Needed b/t Rounds and Sets-

(No Measure)

GOAL: RPE 7 | This is RPE 7 but definitely going to feel like an 8 towards the failure point. Each round must be unbroken until failure. Keep the rest the same between each Round/Set (about 2:00). Can you get as far in the 2nd Set?

Extra Credit

Metcon (No Measure)

3-4 SETS

10 DB Victorian Raises

8/8 DB Side Plank Rotations

1:00 DB Farmer Hold (AHAP)

(No Measure)

GOAL: RPE 5 | DB’s should be light on the Victorian Raise and Side Plank Rotations, but load it up on the Farmer Hold!