Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice)
Warm-Up
2 ROUNDS (No Measure)
:30 Row
20 Alt. V-Ups
:30 Bike
5 Low Ring Turnover Drill
Compete
EMOM x 36 MINUTES (No Measure)
MIN 1 – 12/10 Cal Row
MIN 2 – 10-15 GHD Sit-Ups
MIN 3 – 12/10 Cal Bike
MIN 4 – 3-5 Ring Muscle Ups
(No Measure)
GOAL: RPE 8 | We want to see unbroken Ring Muscle Ups each round while everything else stays at a consistent pace.
Extra Credit
4 ROUNDS (Time)
400m Run
200m Walk
(Score is Avg Time of Run)
GOAL: RPE 7 | Focus on consistent 400m Runs each Round. Walk at whatever pace is needed to recover for the Run.