CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

30 Single Unders

10 Alt. Curtsy Lunges

10 Alt. V-Ups

Compete

Metcon (No Measure)

4 SETS FOR QUALITY

30 Crossovers

10 DB Step Overs (50/35)(20/24)

10 Strict Toes to Bar

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 6 | Consistent effort. The crossovers will get the Heart Rate up, the Step Overs will hit the grip and hips then take it slow on the Strict Toes to Bar to make sure they stay Strict. Goal is 2 Sets tops on the Toes to Bar.

Extra Credit

FOR QUALITY (No Measure)

400m Sled Drag

GOAL: RPE 6 | Light-Mod loading. Get outside and move around. Nothing crazy just getting ready to wrap up a tough week.