CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

:30 Ski

20 Single Unders

10 KB Deadlift

Compete

EVERY 4:00 x 4 SETS (Time)

50 Double Unders

15 Russian KB Swings (70/53)

15/12 Cal Ski

15 Russian KB Swings

50 Double Unders

-Rest w/ Time Remaining-

(Score is Slowest Set)

GOAL: RPE 8 | Fast reps, fast transition. Put your head down and work and don’t stop moving. Don’t let any trips on the rope get to your head quick breath and get right to it.

Extra Credit

3 SETS (No Measure)

Hanging L-Sit Hold

(:20-:30)

(No Measure)

GOAL: RPE 6 | Core work. If the L-Sit hold is too challenging bend the knees slightly or the highest knee tuck possible. Keep the shoulders active.