CrossFit Carolina Beach – CrossFit
Warm-up
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.
Then,
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.
Gymnastics
B: Metcon (No Measure)
3 Rounds for Quality:
10s L-Sit Hold
10s Ring Support
20s Handstand Hold or Walk
Metcon
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