Southern Boom CrossFit – SBCOMPETE

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NCCOMPETE MEMO

Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice)

Warm-Up

2 ROUNDS (No Measure)

:30 Row

12 Box Step Overs

6 Up-Downs

3 Pike Push-Ups

Compete

EMOM x 36 MINUTES (No Measure)

MIN 1 – 12/10 Cal Row

MIN 2 – 8-12 Burpee Box Jump Overs (24/20)

MIN 3 – 12/10 Ski

MIN 4 – 8-12 Handstand Push-Up*

*Deficit Optional

(No Measure)

GOAL: RPE 8 | Maintain consistency. Primary goal is the Handstand Push-Ups, secondary goal is playing with speed on the Burpee Box Jump Overs

Extra Credit

3 ROUNDS (No Measure)

10 GHD Sit-Ups

:30 Rest

10 Strict Pull-Ups

:30 Rest

(No Measure)

GOAL: RPE 7 | Aim for Unbroken on the Strict Pull-Up if possible, no more than 2 Sets otherwise adjust reps down.

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