CrossFit Carolina Beach – Competitors Training
Bring someone to try it out!
Warm-up
Strength/Skill
A: Metcon (AMRAP – Reps)
AMRAP 6
Legless rope climbs
B1: Nuetral Grip DB Floor Press (1/4 x 10-15. No rest.)
https://www.youtube.com/watch?v=rs05AtccEhg
– 1 warm-up set + 4 “work sets” with a challenging load for all sets
B2: KB Hammer Curls (1/4 x 10-15. Rest 60s.)
https://www.youtube.com/watch?v=6YFrB5x5VsU
– 1 warm-up set + 4 “work sets” with a challenging load for all sets
Conditioning
C: Metcon (Time)
Every 5:00 x 4 Sets:
20 DB Push Press (50, 35) (neutral grip)
20 Calorie Row (17 Cals Ladies)
20 DB Hang Power Cleans (50, 35)
20 T2B
*Score = slowest split
Accessory Work
D: Warm-up (No Measure)
3:00 of Max Reps Banded Triceps Pushdowns
3:00 of Max Reps Banded Pulldowns