CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Focus on big sets (i.e. 10 Rounds). Pick 2 movements that we want to really focus on and hit those hard and unbroken.

COMPETE | PART 1

2 ROUNDS FOR TIME  (Time)

25/21 Cal Ski

50′ Handstand Walk*

10 Shuttle Runs**

*HSW is 25′ increments

**1 Rep = 25′ Down and Back

(Score is Time)
GOAL: RPE 9 | This is a Sprint. fast paced on the Ski. When you finish the first 25′ increments on the HSW try to immediately kick back up for the next 25′.

COMPETE | PART 2

3 SETS (Time)

50 Jump Rope Reps*

50′ Single DB OH Walking Lunges** (50/35)

*Set 1= Single Unders; Set 2 = Double Unders; Set 3 = Crossover Singles

**Must be 25′ increments. 25′ Down Arm 1, 25′ Back Arm 2

-Rest :30 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Fast and consistent. See if we can maintain our time or as close as possible even with the Jump Rope changing each set.