CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10/10 Split Squats

10 Alt. Step Overs

20 Shoulder Taps

Compete

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 DB Farmer’s Lunge (50/35)

15 Box Jump Overs

20 Alt. No Push-Up Renegade Row

(Score is Rounds and Reps)

GOAL: RPE 7 | Absolute consistent effort each round. Hitting the legs and getting a bit of a pulling pump.

Extra Credit

Metcon (No Measure)

3-4 SETS

8 DB Maltese Raises

10 Double KB Turkish Sit-Up

12 Alt. Hanging Leg Raises*

*Pause :01 at 90 degrees

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 5 | Nothing fancy here, keeping the shoulders healthy and strong!