Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EMOM x 16 MINUTES (No Measure)
MIN 1 – 7 Shuttle Runs*
MIN 2 – 50′ D-Ball Carry (150/100)
MIN 3 – 3 D-Ball Over Shoulder
MIN 4 – Rest
*1 Rep = 25′ down + 25′ back
(No Measure)
GOAL: METCON | RPE 8 | Goal is on keeping each effort fast for each minute. There is not a lot work to complete so we should be focusing on pushing the pace every single round. Hit your hardest pace and then enjoy the rest each round.
COMPETE | PART 2
ON A 8:00 RUNNING CLOCK (No Measure)
Practice Pull-Overs
(No Measure)
GOAL: SKILL | RPE 6 | This is meant to be light and fun skill work. Play around with pull overs. If you have the skill practice cycling reps together. If we are struggling with this skill, practice Strict Toes to Bar or Strict Toes to Bar with a pause holding the Toes at the Bar.