CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

30 Single Unders

20 Shoulder Taps

10 Alt Bent Over Row

Compete

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.

Extra Credit

3 SETS (No Measure)

8-10 Band Assisted Vertical Jumps

-Rest as Needed b/t Sets-

(No Measure)

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.