Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up
EMOM x 6 MINUTES (No Measure)
MIN 1 – :40 Cal Row
MIN 2 – 10 Alt. Shoulder Taps + 10 Lunges
MIN 3 – 8 Slam Ball Deadlifts + 6 Slam Ball Push Press
Compete
AMRAP x 18 MINUTES (AMRAP – Rounds and Reps)
16/13 Cal Row
14 Slam Balls
12 Up-Downs
10 Alt. Pistols
(Score is Rounds + Reps)
GOAL: RPE 6 | This is a flow. Move at a steady pace and maintain that pace.
Extra Credit
3 SETS (No Measure)
:05-:10 Toes to Bar Hold
(No Measure)
GOAL: RPE 6 | Focus on the lats. Raise the Toes up to the Bar and then hold at the top of the Rep. If necessary, this can be a slow negative but really work hard to have most of the negative come from the top instead of the feet dropping and then slowing down more towards the end.