CrossFit Carolina Beach – CrossFit
Warm-up
A: Metcon (No Measure)
60s easy Row. Take a mental note of how far you went.
Then with a band:
30 Banded Pull-aparts
10 Yoga Push-ups
20 Scorpions (total)
30 Banded Pushdowns
10 Yoga Push-ups
20 Strokes on the Rower
30 Banded Pull-aparts
10 Yoga Push-ups
20 Thoracic Rotations (10 each)
Strength/Skill
B: Floor Press (10-8-6-4, adding weight each set. Rest 90s.)
– Close Grip
– Build to a moderate set. Close Grip in between shoulder width.
Metcon
C: Metcon (Calories)
5 Rounds of:
2 Minutes Max Calories on the Rower or Assault Bike
2 Lap Farmer Carry (70’s, 53’s)
Rest 60s.
*Score = total calories after all 5 rounds
Extra Credit
D: Double KB Rows (4 x 8. Rest 60s.)
https://www.youtube.com/watch?v=Ox8QxS6MHSE&feature=youtu.be