CrossFit Carolina Beach – CrossFit
Warm-up
A: Metcon (No Measure)
5 Minutes of Dynamic Warm-up then with a barbell and a band:
3 Rounds of:
5 RDLs
5 Front Squats
10 X-Band Walks Left + Right
5 Glute Bridges (1 count a top)
Strength/Skill
B: Box Squats (6 x 2 @70%, every 60s.)
Squat to a Box
– These are LOW Box Squats.
– 13″ Box
– If possible use bands or chains and drop to 60%.
C: Touch ‘n Go Deadlift (3 x 3, Rest 60s.)
https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be
~ Up to a moderate/heavy weight to prepare for Metcon.
Metcon
D: Sandstorm Task Domain (Time)
5 RFT:
10 Deadlifts (225, 155)
200 Meter Run
10:00 Cap
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
Extra Credit
E: Metcon (No Measure)
Accumulate:
100-150 Banded Face pull-aparts