Southern Boom CrossFit – SBCOMPETE
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Warm-Up
2 ROUNDS (No Measure)
:30 Ski
20 Single Unders
10 KB Deadlift
Compete
EVERY 4:00 x 4 SETS (Time)
50 Double Unders
15 Russian KB Swings (70/53)
15/12 Cal Ski
15 Russian KB Swings
50 Double Unders
-Rest w/ Time Remaining-
(Score is Slowest Set)
GOAL: RPE 8 | Fast reps, fast transition. Put your head down and work and don’t stop moving. Don’t let any trips on the rope get to your head quick breath and get right to it.
Extra Credit
3 SETS (No Measure)
Hanging L-Sit Hold
(:20-:30)
(No Measure)
GOAL: RPE 6 | Core work. If the L-Sit hold is too challenging bend the knees slightly or the highest knee tuck possible. Keep the shoulders active.
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