CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Hollow Rocks

5 Banded Hips to Rings (Low Ring Drill)*

5 Jump Turnover Drill (Low Rings)**

*Sitting in the Band, focus on popping the hips and simultaneously pushing down on the rings

**Squatting down, jump and turnover to land at the bottom of the dip

Compete

Metcon (No Measure)

EMOM x 12 MINUTES

3-5 RMU

(No Measure)

GOAL: RPE 6 | Building off of last week with 2 added minutes as we’ve been seeing. Goal is to perform unbroken but in the later rounds if we need to break them up that’s ok, but make sure we are not bleeding into the next minute. We should still have :10-:20 rest before the next minute.

Extra Credit

None! Rest and Recover.