CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
10 Cossack Squats
10 Step Ups
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)
20 Box Jump Overs (24/20)
20 Walking Lunges
-Rest 1:00 b/t Sets-
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.
3 SETS (No Measure)
3-5 Wall Facing Handstand Push-Ups
-Rest as Needed b/t Sets-
GOAL: RPE 5 | Nothing new here… Building up on our Wall Facing HS Press from last week.