Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up
2 ROUNDS (No Measure)
:30 Row
:30 Jump Rope
5 Push-Up to Pike
5 Scap Retracts
Compete
6 ROUNDS FOR TIME (Time)
12/10 Cal Row
36 Double Unders
12 Handstand Push-Ups
(Score is Time)
GOAL: RPE 8 | Fast and sustainable. You should finish this with a faster round than you started. Think about a challenging effort you can push through with a little left in the tank. Then pick up the pace each round. Be smart about the Handstand Push-Ups so you don’t burn your shoulders out too early!
Extra Credit
ON A 10:00 RUNNING CLOCK… (No Measure)
Practice Pull-Overs
(No Measure)
GOAL: RPE 6 | Take 1-2 attempts at a time. If the rep is successful, hop down and give yourself a minute before the next attempt.