CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

30 Single Unders

10 Hollow Rocks

5 Inch Worms

Compete

Metcon (Time)

FOR TIME

50 Strict Handstand Push-Ups

(Score is Time)

GOAL: RPE 10 | Time to put the shoulders to the test! We can aim for our biggest set and then chip away at what’s left. Or come out with small quick sets with quick rest. This is what we’ve been working towards, let’s get after it!

Extra Credit

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :30 Speed Steps

MIN 2- :30 Crossovers

MIN 3 – :30 Double Under Crossovers

MIN 4 – Rest

(No Measure)

GOAL: RPE 6 | Skill Practice on the Jump Rope. Aim for unbroken work… Make sure to keep jumping in the :30, if you trip up get right back to it!