Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3 SETS (No Measure)
3 Wall Walks
+
3-5 Wall Facing Handstand Push-Ups
-Rest as Needed b/t Sets-
(No Measure)
GOAL: SKILL | RPE 7 | This piece is all about quality and positioning. The wall walks serve as both activation and a fatigue primer before moving into strict wall-facing HSPUs. Choose a rep count that you can complete with excellent form and no risk of failure. Rest enough between sets to preserve good mechanics across all three rounds. Ideal for refining shoulder control, midline stability, and wall-facing handstand technique under mild fatigue.
COMPETE | PART 2
EVERY 3:00 x 5 SETS (Time)
30′ DB Goblet Walking Lunge* (50/35)
15 Lateral Burpee Over DB
30′ Handstand Walk*
*Must perform 15′ increments
(Score is Slowest Set)
GOAL: METCON | RPE 9 | This interval hits fast. The DB goblet lunge taxes legs and core early, followed by a grindy 15 burpees over your DB that’ll spike heart rate. The final 30’ handstand walk demands composure under fatigue, especially shoulders and wrists. Push the pace on burpees, but leave just enough in the tank to stay composed upside down.