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 Tuck-Ups

10 Med Ball Good Mornings

10 Med Ball Ground to OH

Compete

4 ROUNDS FOR TIME (Time)

15 GHD Sit-Ups

7 D-Ball Clean (150/100) or 7 Power Clean (225/155)

(Score is Time)

GOAL: RPE 8 | How well can you brace? We’re gonna hit the core, then toss around heavy weight!

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.