Announcements

SIGN UP NCFIT MID-YEAR MINI-COMP

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

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

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Strokes Arms Only

10 Strokes Legs Only

10 Strokes Arms + Legs

10 Groiners

Compete

Metcon (Distance)

3 SETS

10:00 Row

-Rest 2:00 b/t Sets-

(Score is Lowest Meters)

GOAL: RPE 5 | Goal is to hold a consistent, repeatable effort the entire time. Focus on keeping the /500 pace within :05 throughout the 10:00 Sets.

Extra Credit

FOR RECOVERY (No Measure)

Perform a Full-Body Yoga Session

*Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)

GOAL: RPE 4 | Move and breath. We want to make the body feel good so no strenuous stretches. Find a flow.