Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up
2 ROUNDS (No Measure)
1:00 Bike
5 Hanging Knee Raises
5 Feet Elevated Ring Rows
Compete
5 ROUNDS FOR QUALITY (No Measure)
3:00 C2 Bike
2 Pull-Overs
(No Measure)
GOAL: RPE 6 | Think of this as a recovery piece and just play around. Easy pace on the Bike and then aim for 2 Pull-Overs. Feel free to play around trying to string them together if you have that skill! Otherwise 2 quick singles will work.
Extra Credit
None. Rest and Recover!