Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up
2 ROUNDS (No Measure)
15 Toe Touch Jumping Jacks
10/10 Suitcase Deadlift
:30/:30 Single Arm Front Rack Hold
Compete
4 SETS FOR QUALITY (No Measure)
4-6 Touch-and-Go Alt. D-Ball to Shoulder (Athlete Choice)
-Rest 1:00 b/t Sets-
(No Measure)
GOAL: RPE 7 | Spicy challenge. If you’re not familiar with this movement or this is the first time moving the D-Ball this way then go with a lighter weight. If it’s feeling good build up each set but all reps must be unbroken.
Extra Credit
1 SET FOR QUALITY (No Measure)
400m Sled Drag
(No Measure)
GOAL: RPE 6 | Take a walk. Light to no load on the sled, see how the body is feeling but you should be able to keep moving the entire 400m.