CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice)

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Ski

100m Run

10 Step Ups

5 Strict Pull-Ups

Compete

EMOM x 32 MINUTES (No Measure)

MIN 1 – 12/9 Cal Ski

MIN 2 – 8 DB Box Step Ups (50/35)

MIN 3 – 150m Run

MIN 4 – 4-8 Bar Muscle Ups

(No Measure)

GOAL: RPE 8 | Longer EMOM, same format, nothing new here. Continue to keep reps and effort consistent across the entire workout.

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.