Aug 1

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

With partner,

400m Medball Run

40 Partner Wallballs

30 Partner Chest Passes

20 Partner Russian Twist passing medball to each othe behind the back

100 Ft. Partner Wheelbarrow (50 ft. each)

200m Medball Run together

Strength/Skill

B: Metcon (No Measure)

Handstand Walking or Handstand Hold
*Spend 10 minutes practicing today.

*In between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 Banded Pull-aparts

Metcon

C: Metcon (AMRAP – Reps)

5 Rounds of 40s work/20s Rest for max reps:

1) Wallballs (20, 14)

2) Box Jumps w. step down (24, 20)

3) Handstand Walking or Shoulder Taps

4) Russian Twists w. a plate (25, 15)

5) Max Calories Bike, Row or Ski Erg
*Score = total Wallballs + Calories

L2: (14, 10) (20, 15) (15, 10)

L1: (10, 8) (20, 15 Step-ups) (10, BW)

Extra Credit

D: Metcon (Weight)

1 Rounds of:

60 Double KB Rows

~ https://www.youtube.com/watch?v=Ox8QxS6MHSE&feature=youtu.be

60 Double KB Front Squat

~ https://www.youtube.com/watch?v=10D0-6omG2Q&feature=youtu.be
*Use two light KBs and be smooth with each repetition ie. slow + controlled.

Categories: WOD

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