CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

WARM-UP:

5:00 Row @Easy(EZ) pace

GOAL:

RPE 4-5 | For the Row, add 1 Calorie/Minute to the Calories you held during the 40 MINUTE EMOM Test. For example, if you held 10 do 11. If you didn’t perform the test, do so today.

NOTES:

This is the start of our progression for the 40 minute EMOM of Row and Cindy. Stay smooth on those Air Squats keeping the knees out to protect your knees and back. Breath during the Push-Ups; most athletes have a tendency to hold their breath while performing gymnastics movements.

Compete

Metcon (Calories)

EMOM x 15 MINUTES

MIN 1 – :50 Max Cal Row

MIN 2 – :50 Air Squats

MIN 3 – 20 Push-Ups*

*Performing 5 Every :15

(Score is Total Cals)

Extra Credit

Metcon (Weight)

EMOM x 5 MINUTES

7 DB Thrusters (50/35)

(Score is Weight)