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.
Warm-up
A: Warm-up (No Measure)
Pose Running Drills
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.
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.