CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: No more than 2 sets on the Deadlift and Toes to Bar. Let’s aim for unbroken on the Wall Balls.

COMPETE | PART 1

FOR TIME  (Time)

800m Run

60/50 Cal Bike

40 DB Shoulder to Overhead (50/35)

600m Run

40/30 Cal Bike

20 DB Shoulder to Overhead

400m Run

20/15 Cal Bike

10 DB Shoulder to Overhead

(Score is Time)
GOAL: RPE 7 | This is the Sunday NCFIT Workout. Moderate pace. Focus on your breathing and making sure we’re not losing control of our pace. Finish with the same pace you started with or faster but at no point should we feel like we’re slowing down.

COMPETE | PART 2

3-4 SETS FOR QUALITY (No Measure)

400m Ski

6 Box Step Ups (30/24)

8/8 Half Kneeling Landmine Press (Athlete Choice)

10 Slow Banded Alt. Deadbugs*

-Rest As Needed b/t Sets-

*Tie band to rig

(No Measure)
GOAL: RPE 6 | We’re almost done wrapping up our Open workouts. Just here to get some fluid movement with the joints. Light landmine presses for the shoulders. Use the higher box step up for some hip mobility. Rest up for a final retest on Monday.