CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

:30 Bike

8 Push-Ups

:30 Row

8 Ring Rows

Compete

AMRAP x 20 MINUTES (No Measure)

4:00 Bike

5 Strict HSPU

4:00 Row

5 Strict Pull-Ups

(No Measure)

GOAL: RPE 6 | Push-Pull Flow. EZ pace on the Bike and Row and get a good pump going on the Pull-Ups and Handstand Push-Ups

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.