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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

10 Lunge + Twist

:30 Ski

10 Alt Quad Heel Tap

Compete

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – 12/10 Cal Row

MIN 2 – 12 Lateral Box Step Overs

MIN 3 – 12/10 Cal Ski

MIN 4 – 25ft DB Bear Crawl (50/35)*

*Bear Crawl is performed Holding the a DB in each Hand

(No Measure)

GOAL: RPE 6 | This should not be high intensity. Breathing should not be very labored but instead we want to focus on consistent movement and pacing.

Extra Credit

Metcon (No Measure)

3 ROUNDS

:30/:30 KB OH Hold

:20 Hollow Hold

5/5 KB Windmill

(No Measure)

GOAL: RPE 4 | Focus on positions. This should be low intensity and feel. We want to open up the shoulders before we get upside tomorrow.