CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice)
Warm-Up (No Measure)
10 Step Ups
5 Strict Pull-Ups
EMOM x 32 MINUTES (No Measure)
MIN 1 – 12/9 Cal Ski
MIN 2 – 8 DB Box Step Ups (50/35)
MIN 3 – 150m Run
MIN 4 – 4-8 Bar Muscle Ups
GOAL: RPE 8 | Longer EMOM, same format, nothing new here. Continue to keep reps and effort consistent across the entire workout.
FOR RECOVERY (No Measure)
Perform a Full-Body Yoga Session
*Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.
GOAL: RPE 4 | Move and breath. We want to make the body feel good so no strenuous stretches. Find a flow.