CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

1 ROUND

30 Single Unders

10/10 SL Jump Rope

20 Alt. Legs Jump Rope

30 Single Unders

2 ROUNDS

20 Crossover Singles

10 Groiners

10/10 Supported Bent Over Row

Compete

6 ROUNDS FOR TIME (Time)

60 Double Unders

12 DB Front Squats (50/35)

12 Alt. No Push-Up Renegade Row

(Score is Time)

GOAL: RPE 7 | One speed! Focus on staying consistent with your pace for all the sets.

Extra Credit

4-6 SETS (No Measure)

:10 L-Sit Hold

-Rest :10 b/t Sets-

(No Measure)

GOAL: RPE 7 | Shorter rest between sets. See if you can get to 6 Sets. This is going to sting a bit but push through.