CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Everything unbroken. Try to keep transitions between movements quick, we don’t want long rest transitioning just to hold unbroken.

COMPETE | PART 1

EMOM x 20 MINUTES (No Measure)

MIN 1 – :40 Bike

MIN 2 – :40 Slow Cossack Squats (Goblet Optional)

MIN 3 – :40 Ski

MIN 4 – :40 Sumo Good Morning (Barbell Optional)

MIN 5 – Rest

(No Measure)
GOAL: RPE 6 | Light movement today. We’re flushing the body and making sure we’re feeling good. If you’re sore, then at the end of this you should be feeling better than when you started.

COMPETE | PART 2

4 SETS FOR QUALITY (No Measure)

6/6 DB Farmer Split Squat (Athlete Choice)

8 Incline Supinated DB Press

10 Alternating KB Gorilla Rows

-Rest As Needed b/t Sets-

(No Measure)
GOAL: RPE 6 | Similar to last week. Easy movement, make the joints happy, enjoy the weekend and be ready to bang for the next and final week of the Open!