CrossFit Carolina Beach – CrossFit
– Metcon: Today’s work should be challenging to work for the full 45s without stopping, but try to do so. With the Assault bike work, make sure you do NOT go too hard on these intervals. More like 75% effort so you can sustain yourself for the entire 30 minutes.
A: Warm-up (No Measure)
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Warm-up Overhead Squats.
B: Metcon (No Measure)
Minute 1: 45s Farmer Carry (70, 53)
Minute 2: 45s Squat Thrusts
Minute 3: 45s Assault Bike or Ski Erg
Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s)
Minute 5: 45s Double Unders
Minute 6: 45s KB Windmills
*Alternate Option for Air Bike:
– Short Shuttle Run
C: Metcon (AMRAP – Reps)
Wall Sit passing the medball from person to person. See how many times you can go as a group without stopping.