CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30/:30 Banded Ankle Distraction

5 Down-Dog + Up-Dog

10 Kip Swings

5 Ring Rows

Compete

Complete the Murph Prep

GOAL: RPE 7 | Dust off the old weight vest if you got it. We want to start getting familiar with that extra load on the gymnastic movements and running.

Extra Credit

None! Rest and Recover