CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

40 Single Unders

2/2 Rope Pull-Ups*

20 Shoulder Taps

*Alt. hand positions holding the Rope

Compete

FOR TIME (Time)

50 Crossovers

1 Seated Legless Rope Climb

40 Crossovers

2 Legless Rope Climbs

30 Crossovers

3 Rope Climbs

(Score is Time)

GOAL: RPE 8 | A little shoulder burn with some Rope Climbing. Seated Rope Climb starts seated on the ground and completed legless. Legs must leave the ground before the hips. This is going to be sprinty and grippy!

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.