CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

8/6 Cal Bike

6 OH Press

:20 HS Hold against Wall

Compete

Metcon (Time)

4 SETS

15/12 Cal Bike

5 Shoulder to Overhead (185/135)

50ft Handstand Walk

-Rest 2:00 b/t Sets-

(Score is Slowest Time)

GOAL: RPE 9 | Sprinty effort here. Hit the Bike Hard, the barbell absolutely has to be unbroken then speed through the Handstand Walk AFAP!

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.