CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
10 Med Ball Good Mornings
10 Med Ball Ground to OH
4 ROUNDS FOR TIME (Time)
15 GHD Sit-Ups
7 D-Ball Clean (150/100) or 7 Power Clean (225/155)
(Score is Time)
GOAL: RPE 8 | How well can you brace? We’re gonna hit the core, then toss around heavy weight!
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.