CrossFit Carolina Beach – CrossFit

– Specific Strength: Today we have some option for the HSPU – triceps and delt endurance but also technique work.
– Conditioning: Today is a fast-paced test of local endurance and anaerobic capacity. This workout should be sub 10 minutes so scale accordingly.

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A: Warm-up (No Measure)

Box Programming Upper-body Warm-up

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each


B: Metcon (AMRAP – Reps)

Handstand Push-Ups
Rx+: (Deficit x 20-30 reps – accumulate)

Rx: (Strict x 20-30 reps – accumulate)

L3: (Kipping x 30 reps – accumulate)

L2: (1 Abmat x 20 Reps – accumulate)

L1: (Box Push-ups x 30-50 reps – accumulate)

Beg: (Box Dips x 30 Reps – accumulate)


C: Metcon (Time)

For time:


C2B Pull-ups

Calorie Bike (18-12-7 Calories Ladies)

L3: (Regular Pull-ups)

L2: (Band Assisted Pull-ups) (Calories of 15-12-9)

L1: (Ring Rows) (Calories of 15-12-9)

10:00 Time Cap

Extra Credit

D: Banded OH Tricep Extensions (4 x 25. Rest 60s.)


Categories: WOD

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