Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up
Warm-Up (No Measure)
FOR QUALITY
:30 Row at 16s/m
10 Alt. Groiners
:30 Row at 20s/m
10 Bootstrappers
:30 Row at 24s/m
10 Alt. Curtsy Lunges
Compete
Metcon (Time)
3 SETS
3 x 750m Row
-Rest :50 b/t each Efforts-
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 8 | Repeatable effort. Focus on maintaining the pace from the 500m repeats.
Extra Credit
Metcon (Time)
ON A 5:00 RUNNING CLOCK
Practice Max Handstand Hold
(Score is Time)
GOAL: RPE 5 | In a 4×4 foot space, practice a Max HS Hold. Goal should be a static hold but walking around is allowed.