CrossFit Carolina Beach – CrossFit
Friday, Sep. 7th we will have amended hours.
In the morning: 6:00am&7:00pm
and
In the evening: 5:00pm&6:00pm
Warm-up
A: Metcon (No Measure)
Abmat Pizza Game x 5:00
*Every drop complete:
5 Air Squats
5 Yoga Push-ups
10 Scorpions
Then,
Review the Hang Power Clean x 5 Minutes.
Review Strict Pull-up and Scaling x 2 Minutes.
Strength/Skill
B: Strict Pull Ups (2 x Max. Rest 3:00)
Chin over bar. Play around with mixed grip and supinated
Score max set. Mark others set in notes.
C: Toes-To-Bar (Spend 10 Minutes on Skill.)
– This should not be too taxing, but more or less working cycling
efficiency. These will show up in Saturday’s Metcon.
Metcon
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
40 Double Unders
30 Abmat Sit-ups
20 Calorie Row
10 Hang Power Cleans (135, 95)
L3: (115, 75)
L2: (60s Double Under Attempts) (18/15 Cal Row) (95, 65)
L1: (40 Singles) (15/12 Calorie Row) (Russian Swings 53, 35)
*Alternate Options
20 Calorie Row = 15 Calorie Bike or Ski Erg or 200 Meter Run
Extra Credit
E: Metcon (No Measure)
Superset of:
– Banded Facepull: 3 x 15. No rest.
– OH Banded Tricep Extensions: 3 x 25. No rest.