CrossFit Carolina Beach – Competitors Training
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 with a partner:
400 Meter Farmer Carry, AHAP.
With remaining time AMRAP:
500 Meter Row
20 Burpees over the rower
*One person works. Split as desired.
B: Bands Make Her Dance (No Measure)
With one light band complete:
Max UB Reps of Banded Pull-aparts
Max UB Reps of Single Leg Banded Hamstring Curls Right
Max UB Reps of Banded Leg Curls Left
Max UB Reps of Banded Triceps Pushdowns
Rx: (75-100 Reps without stopping)
L3: (50-75 Reps without stopping)
L2: (40-50 Reps without stopping)
L1: (30-40 Reps without stopping)
*Whatever reps remain to reach 100 total complete at the end for each. Compare to 8/11.