Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EMOM x 32 MINUTES (No Measure)
MIN 1 – :40 Cal Ski
MIN 2 – :40 Step Ups (20)
MIN 3 – :40 Double Unders
MIN 4 – Rest
(No Measure)
GOAL: LONG CONDITIONING | RPE 7 | Move and flush as best as you can. Think about nose breathing through this if that helps you control your pace. We want to get a good sweat in today and also use this as a long warm-up before moving on to part 2 where we can practice some skill work. Think about finishing this piece feeling better then when you started!
COMPETE | PART 2
3-4 SETS (Time)
5 Shuttle Run
50′ D-Ball Carry (150/100)
1-2 Legless Rope Climb
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
GOAL: SKILL | RPE 6 | Ideally we want to be doing this after Part 1 so we can get a bit of a sweat going. Goal is to move at a moderate-fast pace and be able to immediately get into the Rope Climbs. Don’t push the pace on the Run and carry and then have to rest before performing the legless climb. Think about a pace that will work for you that you can finish the D-Ball carry and then immediately perform a rope climb. Make sure this is a pace that is repeatable for all your sets!