Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY 4:00 x 4 SETS (Time)
18/15 Cal Ski
30 Wall Balls (20/14)
12 Ring Dips
(Score is Slowest Set)
GOAL: METCON | RPE 8 | Goal is big sets. Fast effort on the Ski focus on finishing in under the minute. Then unbroken or two sets on the Wall Balls and unbroken on the Ring Dips. Try to sustain this high effort each round!
COMPETE | PART 2
3-4 SETS FOR QUALITY* (No Measure)
8-10 DBL DB RDL
16-20 Tall Plank Alt. KB Pass Through
50′ Single Arm KB Waiter Carry (arm1)
50′ Single Arm KB Waiter Carry (arm2)
*Athlete Choice in Loading
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 6 | Light work. Focus on quality reps and use loading that will allow for unbroken but maintaining the integrity of the movement. Goal is to finish the day feeling good, lubricating the joints in the overhead position, and getting some core work in!