CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

1 ROUND

25 High Knees

25 Butt Kickers

10/10 Leg Swings

10 Tib Raises

10 Calf Raises

2 ROUNDS

100m Jog

5 Inch Worms + Push-Up

5/5 KB Deadlift

5/5 KB Clean

Compete

Metcon (Time)

4 ROUNDS

200m Run

15 Burpees

100ft D-Ball Shoulder Carry (150/100)*

*50ft Carry on Right Shoulder, 50ft Carry on Left Shoulder

(Score is Time)

GOAL: RPE 8 | Get the heart rate up, get it up some more, then let’s see how we can handle that D-Ball.

Extra Credit

Metcon (No Measure)

3 SETS

1:00 D-Ball Hold (150/100)*

*Must Be in a Bear Hug Hold

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | Nothing fancy here even though its a D-Ball. No bad positioning, don’t let the background poorly, D-Ball has to stay above the hips… Get that upper back and bicep pump!