CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work (Athlete Choice).
Warm-Up (No Measure)
5 Kip Swings
3 Low Ring Turnover Drill*
*On the Low Rings, Hip Pop + Turnover, feet stay on the ground
10 Shuttle Runs*
3-5 Ring Muscle Up
*25ft Down and Back is 1 Rep
(Score is Time)
GOAL: RPE 6 | Shuttle Runs should be a moderate effort. You should be able to go from the run right into your Muscle Ups. Pick a number on the RMU that you know you can absolutely repeat.
None! Rest and Recover.