CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

EMOM x 9 MINUTES

MIN 1 – 8/6 Cal Row

MIN 2 – 8 Push Up to Pike

MIN 3 – 8 Hanging Oblique Raises*

*Or Hanging Side Knee Raises. Similar to a Hanging Knee Raise, but you will raise both knees up to the outside of your hips. Alternate directions each rep.

Compete

5 ROUNDS FOR TIME (Time)

15/12 Cal Row

15 DB Bench Press (50/35)

15 Toes to Bar

(Score is Time)

GOAL: RPE 8 | Sleeveless today! Enjoy the pump, see what you can keep unbroken without slowing down the Row!

Extra Credit

3 SETS (No Measure)

10 Hollow Rocks

10 V-Ups

Max L-Sit Hold

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | This is going to get spicy, but we want to hit the core with some fatigue and then push through the L-Sit. If available use Parallettes for the L-Sit.