Dec 4th


CrossFit Carolina Beach – CrossFit

– Metcon: Long conditioning piece with bits of local fatigue training and aerobic power. Find a pace that you can sustain for the duration – expect this to take 20+ minutes.

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Warm-up

A: Warm-up (No Measure)

200M run

Then,

10 DB Renegade Rows

10 Abmat Sit-ups

10 Push-ups

10 Air Squats

200 Meter Run

Conditioning

B: Metcon (Time)

For time:

400 Meter Run

100 DB Renegade Rows (Light) (total reps)

800 Meter Run

100 Push-ups (or Box Push-ups)

1200 Meter Run

100 Air Squats

1 Mile Run

100 Abmat Sit-ups

*30:00 Time Cap

L1: (50 Reps per movement) (Scale Running distance if needed)

Alternate Option:

Row 500m, 750m, 1k, 1500m

*Light Renegade Rows Today – people need to keep these more strict – less rotation.

Competitors Alternate Metcon

B: Metcon (No Measure)

Aerobic Recovery Work

Rx+ Metcon “Aerobic Recovery Work”

20 Rounds of:

12s Sprint on Rower

60s Active Recovery on Bike

12s Sprint on Bike

60s Active Recovery on Row

Accessory Work

C: Bicep 21s (3 x 21. Rest 60s.)

https://www.youtube.com/watch?v=lbHXZBmLo2k&feature=youtu.be
Then,

Global Foam Roll Calves x 60s each side.

Categories: WOD

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