Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4-5 SETS (Time)
30/25 Cal Bike
30/25 Cal Ski
30 Wall Balls (20/14)
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
GOAL: LONG CONDITIONING | RPE 7 | Goal is hold a tough but sustainable pace. With the longer rest, each effort should repeatable. Absolutely no drop off from the first to last set for the Bike and Ski. Goal then is to hit the Wall Balls unbroken, but no more than 2 sets.
COMPETE | PART 2
3-4 SETS (No Measure)
15 Barbell Bent Over Row (Athlete Choice)
15 Barbell Skull Crushers (Athlete Choice)
:30 Max Banded Curls
:30 Max Banded Tricep Extension
(No Measure)
GOAL: ACCESSORY | RPE 6 | Light Accessory work to keep the body healthy after wrapping up our Open workouts this year. Goal is to hit some bodybuilding movements and feel good, before our rest day. Choose a weight that you will be able to perform and repeat all movements unbroken.