Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Nothing to change here. Double Unders are where we recover, then push the Thruster and Gymnastics hard while saving a little in the tank for the heavier barbell. Get after it and see if you can beat your score from that year!
COMPETE | PART 1
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
200m Run
10 Alt. Pistols
10 GHD Sit-Ups
(Score is Rounds + Reps)
GOAL: RPE 8 | Run to recover and then aim for unbroken on the Pistols and GHD Sit-Ups. We’re looking for a consistent effort the entire time.
COMPETE | PART 2
5 ROUNDS FOR QUALITY (No Measure)
15/12 Cal C2 Bike
25ft Handstand Walk
25ft Backward Handstand Walk
(No Measure)
GOAL: RPE 7 | Get the heart rate up with the bike and then smooth on the HS walk. We just want some practice on the HS Walk under some heavier breathing.