CrossFit Carolina Beach – CrossFit
Warm-up
A: Metcon (No Measure)
Foam Roll Adductors x 30s each then,
3 Rounds :
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
Strength/Skill
B: Metcon (Weight)
EMOM 6: 3 Front Squats @75-80%.
– No Pause this week
right into
EMOM 3: 5 RDLs @same weight as Front Squat.
Metcon
C: Metcon (AMRAP – Rounds)
AMRAP 20 in teams of 2:
0:00-10:00
Max 1 lap Trips of Farmer Carries (70, 53)
10:00-15:00
Max Rounds of:
20 Goblet Squats (70, 53)
20 Russian KBS (70, 53)
20 Hollow Rocks
15:00-20:00
Max Rounds and reps
10 Front Rack Reverse Lunges (total) (115, 75)
10 Burpees
Split work right down the middle.
Score total rounds completed.
Extra Credit
D: Metcon (No Measure)
7-10 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sledpulling