CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Push-Up to Pike

10 Kip Swings On Ring

5 Low Ring Turnover Drill

Compete

“2013 CROSSFIT REGIONALS EVENT 3” (Time)

FOR TIME

30 Burpee Muscle Up

(Score is Time)

GOAL: RPE 9 | Crossfit placed a 7:00 Time Cap on this which is pretty aggressive, our cap is going to be 15:00. Let’s focus on setting a pace we can keep working with. Don’t get sloppy coming off the rings, can’t have them swinging everywhere after we finish the Burpee.

Extra Credit

Metcon (No Measure)

3-4 SETS

:30/:30 Single Arm Bottom Up KB Rack Hold*

8/8 Single Arm DB Supported Bent Over Row

1:00 Toes in Ring Plank**

*Hold the handle of the KB with the Bottom of the KB facing up. Elbow/Upper arm should parallel with the floor.

**Feet in Low Rings. Rings should be 6-12 inches from the floor

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 5 | A little spice mixed into this Extra Credit today. Have fun with this Post-Workout stability work.