CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice)

Warm-Up

2 ROUNDS (No Measure)

:30 Bike

:30 Ski

30 Single Unders

5 Inch Worms

Compete

EMOM x 40 MINUTES (No Measure)

MIN 1 – 12/10 Ski

MIN 2 – 60 Double Unders

MIN 3 – 12/10 C2 Bike

MIN 4 – 8-12 Handstand Push-Ups*

*Deficit Optional

(No Measure)

GOAL: RPE 8 | Maintain consistency. Primary goal is the Handstand Push-Ups so aim for unbroken sets.

Extra Credit

5×3 (No Measure)

Front Lever Tuck Negative or T2B Negative

(:03-:05 descent)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 6 | Tuck the knees and hips up into a Tuck Lever, and then lower down slowly. If possible attempt a :03-:05 hold at the top of the rep.