CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice)

Warm-Up

2 ROUNDS (No Measure)

:30 Ski

10 Kip Swings

5/5 DB Hang Power Clean

Compete

ON A 5:00 RUNNING CLOCK… (No Measure)

Practice Handstand Pirouettes

(No Measure)

GOAL: RPE 6 | Getting more practice with this movement. Give yourself at least :30 before repeating attempts.

Extra Credit

FOR RECOVERY (No Measure)

Perform a Full-Body Yoga Session

*Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)

GOAL: RPE 4 | Move and breath. We want to make the body feel good so no strenuous stretches. Find a flow.