CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
:30 Alt. V-Ups
:30 Inch Worms + Push-Up
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!
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.
GOAL: RPE 4 | Move and breath. We want to make the body feel good so no strenuous stretches. Find a flow.