CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

8/6 Cal Bike

8 Ground to OH

8 Wall Ball Front Squats

Compete

EVERY 2:00 x 4 SETS (AMRAP – Reps)

16/12 Cal Bike

Max Wall Balls (20/14)*

*10ft Target for All

-Rest 1:00 b/t Sets-

(Score is Lowest Reps)

GOAL: RPE 8 | Feel that leg burn today. Don’t waste the shoulders on the Wall Balls, get used to using the legs the most.

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.