Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Consider American Swings on the KB. Hard push on the row, should be sub 3:00. Then 2 big sets on the KB Swings.
COMPETE | PART 1
FOR TIME (Time)
800m Run
40 Burpees to 12″ Target
(Score is Time)
GOAL: RPE 9 | Hard sprint. Push that 800, try to get right into the Burpees when you get back. as you start to get your wind back from the run we should start to pick up the pace on the Burpees!
COMPETE | PART 2
3-4 SETS (No Measure)
10-15 GHD Hip Extensions
:30 D-Ball Bear Hug (Athlete Choice)
:20 L-Sit Hold
-Rest As Needed b/t Sets-
(No Measure)
GOAL: RPE 6 | Quality work here. take your time and focus on good movement. Use loading that will allow good back positions for the Bear Hug.