CrossFit Carolina Beach – CrossFit
– Strength: Week 2 of speed work with the box squat. All sets should be fast/explosive. Get as wide as possible.
– Metcon: This workout should be 100% effort today. You should NEED the entire 3 minutes to recover.
A: Warm-up (No Measure)
Quick Dynamic Warm-up x 6 minutes
Mini-Band Glute Activation
– 10 Left
– 10 Right
– 10 Forward
– 10 Backward
– 10 Clams each side
*This should burn like you know what!
B: Wide Stance Box Squats (8 x 3 @65% of Last Monday 3RM, every 60s.)
*After finished, Set-up Sleds for METCON.
C: Metcon (Time)
5 Rounds, each for time:
1 lap Sledpush Sprint (no more than 20 seconds)
Score slowest round, mark other in notes.
L2: (15 Burpees per round)
L1: (4 Rounds) (10 Burpees per round)
– 20s Air Bike Sprint
– 3 lap Shuttle Sprint
25:00 Cap on this work