CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Jog

10 Cossack Squats

10 Step Ups

Compete

1.) ON A 15:00 RUNNING CLOCK… (Weight)

Build to a Heavy 6 Rep Back Rack Lunge

*Must be Step Back Lunge

(Score is Weight)

-Short Rest b/t P1 & P2-

2.) 4 SETS (No Measure)

200m Run

20 Box Jump Overs (24/20)

20 Walking Lunges

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | Just move and keep moving. Building up leg capacity, not worrying about the score but keep not of how long each round takes and aim for consistency.

Extra Credit

3 SETS (No Measure)

3-5 Wall Facing Handstand Push-Ups

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 5 | Nothing new here… Building up on our Wall Facing HS Press from last week.