Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4-5 SETS (No Measure)
1 Legless Rope Climbs
-Rest 1:00-
25′ Handstand Walk AFAP
-Rest as Needed b/t Sets-
(No Measure)
GOAL: SKILL | RPE 6 | Light skill work. Rest should allow for you to complete the Rope Climb every set. Goal for the Handstand Walk is speed. Focus on trying to sprint the 25′. Try to think about getting the legs involved, bicycling them to move faster down the line. Goal is unbroken!
COMPETE | PART 2
4 SETS (Time)
20/16 Cal Ski
2 Rope Climbs
12 DB Box Step Ups (50/35)|(20)
-Rest 1:1 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 9 | 4 Fast sets. Sprint hard, your time of work is your time for rest. Aim to keep the Ski 1 min or less each round. Quick transitions on the Rope Climbs, then unbroken and nonstop to finish off the Box Step Ups each round.