Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up
AMRAP x 5 MINUTES (No Measure)
30 Single Unders
10 Up-Downs
5 Inch Worms + Push-Ups
Compete
EVERY x 2:00 x 5 SETS (Time)
10 Crossover Singles
20 Double Unders
3 Wall Walks
(Score is Slowest Set)
GOAL: RPE 8 | Sprinty… Crossovers right into Dubs, then let’s see how fast we can get our Wall Walks.
Extra Credit
4 SETS (Time)
1K Row
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 7 | Should be very repeatable effort. Pace should feel like a hard flow like you could hold for another minute.