Cardiac Output

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s work is a ”cardiac output” type session where your heart-rate should be around 60-70% for the entire workout. The goal today is complete all your loaded carries without stopping (only to switch arms), 100 ft.

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A: Warm-up (No Measure)

12 min Dynamic Warm-up including:

3 way lunge stretch x 10s each pose


Dynamic Warm-up including:

High Knees

Butt Kickers

Side Shuffle Arm Swing

Toe Walk

Heel Walk

Inverted Walk

Everted Walk

A skips

B Skips

C Skips

Broad Jump

Inch Worms

Low Bear Walk

Lateral Bear Walk (both directions)


B: Metcon (No Measure)

Handstand Walk Progressions x 10 Minutes.
*Coaches choose your favorite progressions.

Some suggestions:


C: Metcon (AMRAP – Rounds and Reps)


50 Ft. Single Arm OH KB Carry Right (53,35)

50 Ft. Single Arm OH KB Carry Left

25 Air Squats

50 Ft. Front Rack KB Carry Right

50 Ft. Front Rack KB Carry Left

25 Hollow Rocks

60s on Bike, Rower, Jog, or Ski Erg Max Calories
*Score = Rounds + Calories

Extra Credit

D: Single Arm Banded Pushdowns (100 Reps per arm in as few of sets as possible.)

Categories: WOD

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