Bottoms Up

CrossFit Carolina Beach – Express Fit

View Public Whiteboard


A: Warm-up (No Measure)

2 minutes bike then

2 inchworms

10 airsquats

20 banded pull aparts


B: Metcon (Weight)

4 rounds for quality not time

8 Bottoms Up KB Shoulder press right

8 air squats

8 Bottoms Up KB Shoulder press left

8 sit-ups
Go up in weight only if KB feels stable and controlled

Accessory Work

C1: Behind the Neck Pull-downs (Wide Grip 3 x 8-10)

On the Lat machine

C2: Landmine Rainbows (3 x 16-20)

Take landmine from right hip up in front of face and down to left. Then back.

Categories: WOD

Previous Post:


Next Post: