CrossFit Carolina Beach – Express Fit
Warm-up
A: Warm-up (No Measure)
2 minutes bike then
2 inchworms
10 airsquats
20 banded pull aparts
Conditioning
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.
https://www.youtube.com/watch?v=tMu7rj9xrWo