Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up
Warm-Up (No Measure)
3 ROUNDS
100m Jog
30 Singles
10 Kip Swings
5 Inch Worms
(No Measure)
Compete
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – :20 Double Unders
MIN 2 – :20 KB Swing
MIN 3 – :20 Shuttle Run
MIN 4 – :20 Wall Walks
MIN 5 – Rest
(Score is Lowest Reps)
GOAL: RPE 6 | The Overall feel will be an RPE 6 because of the longer rest between each movement. But the effort in the :20 should be max effort. The goal is to work on sprinting these movements. Think about tucking the knees back down on the Toes to Bar, and big steps with the hands and feet on the Wall Walks.
Extra Credit
None! Rest and Recover.