CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Jog

5/5 Russian Step Ups

10 Narrow Stance Air Squat

*After Warm-Up, spend 5:00 Warming Up Pistol

Compete

3 ROUNDS (Time)

200m Run

20 Alt. Pistols

(Score is Time)

GOAL: RPE 7 | Run should be used to flush the legs out, not a crippling pace. Moreso, focus on unbroken on the Pistols

Extra Credit

5 SETS (No Measure)

5-7 Box Jumps (AHAP)

(No Measure)

GOAL: RPE 5 | AHAP = As High As Possible. Just some explosive plyometric work. The first set or two can be building in height, and then the last 2 Sets should be at a set Box height