CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

6 Russian KB Swings

6 Med Ball Front Squat

6 Kipping Swings

Compete

Metcon (Time)

EVERY 3:00 x 4 SETS

21 KB Swings (53/35)

15 Wall Balls (20/14)

9 Chest to Bar Pull-Ups

(Score is Slowest Time)

GOAL: RPE 8 | Sprint hard and fast…all gas, no brakes. Aim for everything unbroken (no breaks here either ha)!

Extra Credit

Metcon (No Measure)

3 SETS

:30 Wall Facing Hold

8 Tempo Hip Thrusts (Moderate-Heavy Weight) (20X1)

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 6 | Nothing fancy folks. Light accessory work, loading a barbell for the Hip Thrusts (make sure to note the Tempo). Maintain good positions on both movements.