CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
2 ROUNDS (No Measure)
30 Single Unders
20 Shoulder Taps
10 Alt Bent Over Row
4 SETS (Time)
30 Crossover Singles
20 Alt. No Push-Up Renegade Rows (50/35)
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 8 | Aim for unbroken on the Jump Rope. Keep the Renegade Rows to quick big sets.
3 SETS (No Measure)
8-10 Band Assisted Vertical Jumps
-Rest as Needed b/t Sets-
GOAL: RPE 6 | Tie a band to a rig about 1-2ft out of reach. Holding onto the band perform consecutive reps of high jumps. Goal is to rebound off the floor.