CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
8/6 Cal Bike
6 OH Press
:20 HS Hold against Wall
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!
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.