CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Cal Ski

10 Lunges

10 Step Ups

Compete

3 SETS (Time)

15/12 Cal Ski

10 DB Front Rack Lunges

10 DB Step Ups (50/35)

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 8 | Fast nonstop Effort. Goal is to go unbroken on the Lunges immediately into the Step Overs

Extra Credit

5 SETS (No Measure)

:30 Hard Bike

:30 EZ/Mod Bike

(No Measure)

GOAL: RPE 7 | Repeatable Efforts. Set a very challenging Minimum RPM for the Hard Bike effort. Then set another minimum RPM Easy Bike Effort. The Hard Bike effort should hurt but not an all out Sprint. The EZ Bike Effort should be something you can recover but not too comfortable!