CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
: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
Metcon (No Measure)
EMOM x 12 MINUTES
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.
None! Rest and Recover.