Announcements
I need to clean the gym and hang shelves and move equipment. Please take all your stuff home or put in a container with your name on it. I don’t want to be responsible for mismatching Nano’s and wrist wraps. If it’s still here I will do my best to keep it organized, but no promises. Thanks.
Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Goal is to send it. Fast runs and unbroken on the barbell… Can you PR your score if you’ve done this before?
COMPETE | PART 1
EMOM x 32 MINUTES (No Measure)
MIN 1 – 12/10 Cal Row
MIN 2 – 6-10 Burpee Box Jump Over (24/20)
MIN 3 – 50-60 Double Unders
MIN 4 – 3-5 D-Ball to Shoulder (150/100)
(No Measure)
GOAL: RPE 7 | Another 32 minutes. Continue to keep the aim for consistency. Pick 1 or 2 movements as your biggest focus.
COMPETE | PART 2
5 SETS (No Measure)
2 Strict Ring Pull-Up
+
2-3 Ring Muscle Ups
-Rest as Needed b/t Sets-
(No Measure)
GOAL: RPE 6 | Similar to last week, being able to go from the Pull-Up to the Ring Muscle, except the Pull-Ups are strict while the RMU will remain kipping.