Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:30 Row
5 Bootstrappers
5/5 Split Squats
5 Kip Swings
10 Alt. V-Ups
Compete
Metcon (Time)
3 SETS
2 x 1000m Row
-Rest 1:00 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 from the first progression.
Extra Credit
Metcon (Time)
3 ROUNDS
50ft. DB Front Rack Walking Lunges (50/35)
15 Toes to Bar
50ft. Hand Stand Walk*
*25ft Unbroken Segments
(Score is Time)
GOAL: RPE 8 | Focus on unbroken reps on all movements. Keep track of how long each round takes. We want to note if we are resting too long between movements in an attempt to go unbroken. Each effort should be similar in time.