Aug 28

CrossFit Carolina Beach – CrossFit

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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)


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.


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.)

Categories: WOD

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