CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
4 ROUNDS (:20 ON/:10 OFF)
MVMT 1 – Ski
MVMT 2 – KB Deadlift
MVMT 3 – Single Unders
EVERY 3:00 x 4 SETS (AMRAP – Reps)
15/12 Cal Ski
15 KB Swings (53/35)
Max Crossover Singles
-Rest 1:00 b/t Sets-
(Score is Total Reps of Crossover Singles)
GOAL: RPE 8 | We’re hitting the shoulders and grip, then testing out the Crossover Singles. We’ve sprinkled these in here and there, time to test them under more fatigue!
3 SETS FOR QUALITY (No Measure)
16/13 Cal Bike
8/8 Front Foot Elevated DB Farmer’s Split Squat
8/8 Half Kneeling Arnold Press
-Rest 1:30 b/t Sets
GOAL: RPE 6 | Quality Reps. You can push the Bike but must maintain upright torso. No sloppy sprinting, meaning no crazy side to side motion.