CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

:30 Ski

:30 Alt. V-Ups

:30 Inch Worms + Push-Up

Compete

EMOM x  15 MINUTES (AMRAP – Reps)

MIN 1 – :20 Max Cal Ski

MIN 2 – :20 Max Toes to Bar

MIN 3 – :20 Max Wall Walks

(Score is Total Reps of Slowest Round)

GOAL: RPE 8 | Focus on SPEED. Hit the fastest reps you can get on every movement!

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.