CrossFit Carolina Beach – Competitors Training

– Metcon: Today we have a beautiful mixed modality GPP/cardiac output session. Each minute you will work for: 40 seconds and then you will have: 20 seconds to transition to the next movement. Today is a change of pace from our normal recovery sessions – you’ll see more emphasis on GPP this month while still getting in our cardiac output work on other days in a second session.

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A: Metcon (AMRAP – Rounds and Reps)

EMOM 30:

Minute 1: 40s of Front Rack KB Carry (53, 35)

Minute 2: 40s Calorie Row, Bike, or Ski Erg

Minute 3: 40s DB Snatch (50, 35)

Minute 4: 40s Stone or Heavy Sandbag Carry

Minute 5: 40s Single Unders

Accessory Work

B: Metcon (Weight)

Tabata – 8 x 20s work/10s rest alternating between 1a/1b.

1a) Alternating DB Curls

1b) RKC Plank

Categories: WOD

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