CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Unbroken on the squats, 2-3 quick sets on the Pistols. Don’t sleep on the Bike, we need to be able to keep pushing here, aiming for 2:30-2:45.

COMPETE | PART 1

7 ROUNDS FOR TIME* (Time)

14 V-Ups

14 DB Bench Press (50/35)**

14 KB Swing (70/53)

14 Burpees To Target***

*Increase Reps by 1 Each Round 14,15,16…

**Complete on Wall Ball or Bench.

***Target ideally 6′ above standing reach.

(Score is Time)
GOAL: RPE 8 | This is the NCFIT Sunday workout. What a week! We made sure we got a touch on all the NCFIT Girl workouts to wrap up our Leading Ladies week!

COMPETE | PART 2

EMOM x 16 MINUTES (No Measure)

MIN 1 – 20/15 Cal Row

MIN 2 – 15-20 GHD Sit-Ups

MIN 3 – 1:00 KB Front Rack Hold (Athlete Choice, Heavy)

MIN 4 – Rest

(No Measure)
GOAL: RPE 7 | Consistency is key here. Focus is finishing the row with enough time to get off and onto the GHD for min 2. Set your reps for the Sit-Ups and stick to them!