Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
500/450m Row
15 Burpees
20 Walking Lunges
(Score is Rounds.+ Reps)
GOAL: METCON | RPE 7 | Just move and groove here. We want a nice flow. Very sustainable pace. If we need to dial back the RPE then drop it down to a 6. Goal is to get a good sweat going to flush out before the weekend. This should be a moderately uncomfortable but sustainable pace. Make sure to move nonstop.
COMPETE | PART 2
EMOM x 6 MINUTES (No Measure)
2-3 Strict Ring Muscle Up
(No Measure)
GOAL: SKILL | RPE 5 | We want to practice perfect reps here. If we cannot perform the Strict Ring Muscle Up then work a progression. Two great options are False Grip chest to rings or banded Strict RMU on the low rings. Make sure we are perform an adjustment that will be repeatable for all 6 sets.