April 23rd

CrossFit Carolina Beach – CrossFit

– Strength: Today will be a superset of DB Bench and ring rows with rotation. Use 2 sets to work up to your desired weight today and then complete 4 sets of each movement with 30 seconds rest in between.
– Metcon: This workout will be an EMOM of HSPU and jump rope skill work. Accumulate as many repetitions each minute as you can. Plan on working between 30 and 40 seconds to allow enough rest for the next movement. With these 2 movements, your shoulders will fatigue early. Try to avoid hitting muscle fatigue on the HSPU. We’ll then end with quick piece for the triceps/biceps.

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A: Warm-up (No Measure)

Grab a light set of DBs and complete:


Renegade Row (on each side)

Yoga Push-ups

Banded Pulldowns x 2


Review all gymnastics Options today for:



B1: DB Bench Press (4 x 8. Rest 30s. Neutral Grip)

B2: Ring Rows (w. rotation: 4 x 12. Rest 30s.)

– pronated to neutral grip


C: Metcon (AMRAP – Reps)

EMOM 12:

ODD Minutes: Handstand Push-up Volume Accumulation or Practice

EVEN Minutes: Double Unders 40 seconds

ODD Minutes: HSPU 40 seconds

*Score = total reps of HSPU


ODD Minutes: Handstand Progression

Even Minutes: 40 Single Unders

Then once EMOM is complete,

Not for time:


Push-ups (or Box Push-ups)

DB Hammer Curls

*Athlete choice of DB weight

Accessory Work

D: DB Shrugs (3×20)

– DBs in Front

– 20 Explosive Reps

Categories: WOD

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