CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

(Low Volume Option on the Pull-Ups in the NCFIT Workout. Focus on getting heavy on the Power Cleans)

Warm-Up

2 ROUNDS (No Measure)

:30 Row

25ft Bear Crawl

20 Single Unders

1 Pike Handstand Walk around Box*

*Place both feet on Box and set up in a pike position. Walk around the box for 1 full rotation. In the Second Round you will perform the same going in the other direction

Compete

EVERY 4:00 x 4 SETS (Time)

50 Double Unders

25/20 Cal Row

50ft Handstand Walk*

*25ft Increments

(Score is Slowest Set)

GOAL: RPE 8 | Push the pace on the Double Unders and Row. Try to quickly turn and perform the second 25ft HS Walk. If this is a tough movement just focus on finishing one 25ft increment each Set.

Extra Credit

5:00 RUNNING CLOCK (No Measure)

Practice Handstand Pirouette

(No Measure)

GOAL: RPE 6 | Playing around upside down. Practice 2-3 Kick Ups and Pirouettes then give yourself at least :30 before attempting again.