CrossFit Carolina Beach – CrossFit

– Strength: Final week of pull-up strength work. Perfect form with each set ie. slow + controlled.

– Metcon: This workout is very simple, but will go by slower with excessive resting between movements than you think if you’re not smart with pacing. Shoot for 80% effort which means you’ll only rest during transitions.

View Public Whiteboard


A: Metcon (No Measure)

Ab Mat Pizza Game and Review Rope Climbs


B1: 1-Arm KB Row w. a pause (4×8. 1 second pause at top. All sets AHAP(heavy))


B2: Banded Face Pulls (4×20)

Complete immedietely after rows, then 90 seconds rest between rounds


C: Metcon (Time)

5 RFT:
2/1 Rope Climb

15 DB Push Press (50, 30) (neutral grip)

20/17 Calorie Row

Rx+:(2/1 Legless Rope Climbs) (60, 40) (20/18 Cal Assault Bike)

Rx Can also sub 5 towel pull-ups per round if possible.

L2: (5 Band Assisted Chin-ups per round) (35, 25)

L1: (10 Ring Rows with pause a top per round) (25, 15) (15 Calorie Row)

20:00 Cap

*Alternate Options:

200m Run in Place of Row Calories OR 18/15 Calorie Bike or Ski Erg

Accessory Work

D: RKC Plank (3 x 10s + 10s + 10s. Rest 60s.)

– Side Plank + Elbow Plank + Side Plank

– Squeeze as hard as possible! Create full-body tension.

Categories: WOD

Previous Post:


Next Post: