CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
3 ROUNDS (No Measure)
6 Step Ups
6/6 Hang DB Snatch
EVERY 2:00 x 4 SETS (AMRAP – Reps)
20 Box Jump Overs
10 Up-Downs Over DB
Max Alt. DB Snatch
-Rest 1:00 b/t Sets-
(Score is Lowest Reps of DB Snatches)
GOAL: RPE 9 | Sprint each Round but looking for a step down on all the Box Jump Overs. Any take off or step over is allowed for the Up-Downs Over DB but move fast. See whatcha got on the DB Snatches!
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.