CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Row

5 Inch Worms

:30 Ski

30 Mountain Climbers

Compete

EMOM x 28 MINUTES (No Measure)

MIN 1 – 12/9 Cal Row

MIN 2 – 6-9 Handstand Push-Ups*

MIN 3 – 12/9 Cal Ski

MIN 4 – 6-9 Up-Down Over Rower

*Option for a Deficit

(No Measure)

GOAL: RPE 7 | Stick to the consistency as we will start to ramp up in the next few weeks.

Extra Credit

5 SETS (Time)

7 D-Ball Over Shoulder (150/100)

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 7-8 | Hit these fast, should be getting more comfortable with the D-Ball.