Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance Workout with the following goals and/or adjustments…
GOAL: Sub for Burpees to Target today and keep a strong steady pace on them.
COMPETE | PART 1
6 ROUNDS FOR TIME (Time)
6 Shuttle Runs*
12 Box Jumps (24/20)
6 Handstand Push-Ups
*25′ Down and Back = 1 Rep
(Score is Time)
GOAL: RPE 8 | Legs, Legs, Arms. Fast clip but don’t burn out too early. Keep everything nonstop but we should be able to transition quickly between all movements.
COMPETE | PART 2
4 SETS (No Measure)
25ft Backwards Handstand Walk or 2:00 HS Walk Practce (Foward or Backward)
-Rest as Needed b/t Sets-
(No Measure)
GOAL: RPE 5 | Aim for increments of 5-10ft. It can be a new challenge to walk a different direction.