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.
Warm-up
A: Warm-up (No Measure)
12 min Dynamic Warm-up including:
3 way lunge stretch x 10s each pose
Then,
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)
Strength/Skill
B: Metcon (No Measure)
Handstand Walk Progressions x 10 Minutes.
*Coaches choose your favorite progressions.
Some suggestions:
https://www.youtube.com/watch?v=PWDN313DwsE
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
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