Southern Boom CrossFit – SBCOMPETE
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up
2 ROUNDS (No Measure)
100m Run
10 WB Front Squat
10 WB Ground to OH
Compete
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
100m Wall Ball Run (20/14)
20 Wall Balls
:30 Mandatory Rest
(Score is Rounds + Reps)
GOAL: RPE 8 | Quick run into unbroken Wall Balls. Rest is there to drop the Wall Balls. Now the focus is how hard are you willing to push the Run.
Extra Credit
4-6 SETS FOR QUALITY (No Measure)
5ft Handstand Walk
+
Pirouette
+
5ft Handstand Walk
-Rest as Needed b/t Sets-
(No Measure)
GOAL: RPE 6 | If last week went well, see if we can continue a walk after the Pirouette.
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