Aug 29

CrossFit Carolina Beach – CrossFit

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A: Metcon (No Measure)

7 Minutes of Dynamic Warm-up including lunges, skips, jumps, shuffles, high knees, butt kickers, carioca,

backpedal, 90 degree hip rotation, burpee broad jumps.


Walk Through a Bodyweight Turkish Get-up on each side performing 2 reps each then grab a light KB and

complete 2 more on each side.


B: Metcon (No Measure)

3 Rounds for Quality:

10s L-Sit Hold

10s Ring Support

20s Handstand Hold or Walk


C: Metcon (Weight)

EMOM 25:

Minute 1: 1 Turkish Get-up each arm (53, 35)

Minute 2: 10 Goblet Squats (53, 35)

Minute 3: 1 Lap Bear Crawl

Minute 4: 10 Squat Thrusts(plank burpees)

Minute 5: 5 Strict Pull-ups
L3: (45, 25 TGU)

L2: (35, 25) (Band Assisted Pull-ups)

L1: (Light TGU) (Goblet Squat same weight as TGU) (10 Ring Rows w. slight pause on each rep)

*Should be about 75% effort today

Extra Credit

D: Metcon (No Measure)

5 Minutes of Light Foam Rolling

Categories: WOD

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