CrossFit Carolina Beach – CrossFit
– Metcon: The goal of today’s piece to breath for 25 minutes. Nothing in this workout should prevent you from being consistent for all rounds.
Warm-up
A: Warm-up (No Measure)
Alternating Tabata #1 x 20s work/10s rest:
1a) Single Unders
1b) Scorpions
Alternating Tabata #2 x 20s work/10s rest
1a) SDHP w. empty bar
1b) Barbell Rows w. empty bar
Then,
Review all of today’s Movements:
– Asymmetrical Carry (Front Rack + OH)
– Strict Ring Pull-ups
– Ring OR Bar Dips
– Front Rack Reverse Lunges
Metcon
B: Metcon (Weight)
EMOM 25:
MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s)
*1 KB OH/1 KB in Front Rack
MINUTE 2: 10/8 Strict Ring Pull-ups
MINUTE 3: 12/8 Ring or Bar Dips
MINUTE 4: 15 SDHP (95, 65)
MINUTE 5: 10 Front Rack Reverse Lunges (95, 65) (total)
Extra Credit
C: Metcon (No Measure)
AFAP:
75-50-25
Banded Pulldowns
Banded Pushdowns
*After each set complete a 30s Hollow Hold.