CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10/10 SA Push Press*

10 Walking Lunges

10 Hollow Rocks

*Light DB

Compete

3 SETS (No Measure)

20 Single DB Alt. Push Press*

10 DB Front Rack Walking Lunge (R)

10 DB Front Rack Walking Lunge (L)

-Rest 1:00 b/t Sets-

*Alternate arms OH with the DB

(No Measure)

GOAL: RPE 7 | Going to feel like an 8 as you’re moving through it but the rest will help. This is going to hit the shoulders without a doubt but aim for unbroken throughout each movement. Try to stay consistent for all 3 Sets.

Extra Credit

3 SETS (Distance)

Max Handstand Walk Down and Back*

*Try to turn and walk back at the 25ft mark without coming down from the HS

(Score is Distance)

GOAL: RPE 6 | Have some fun with this one. If you’re still working on handstand walking and have never practiced a turn around then try to aim for 10ft Down and Back.