CrossFit Carolina Beach – CrossFit
Warm-up
A: Metcon (No Measure)
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position
Metcon Prep
B: Metcon (No Measure)
2 Rounds of:
10 Push Press
10 KBS
10 Box Jumps
Rest 60s.
Metcon
C: Jack (AMRAP – Rounds and Reps)
AMRAP 20
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jumps (24, 20)
L3: (95, 65) (45, 25)
L2: (75, 55) (35, 25) (20, 15)
L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)
Extra Credit
D1: Tate Presses (3 x 15. Rest 30s.)
https://www.youtube.com/watch?v=zBDEFX3nN5A&feature=youtu.be
D2: Banded Plank Row (3 x 10 ea. Rest 30s.)
https://www.youtube.com/watch?v=aShp_-I5hEI&feature=youtu.be