Don’t Underestimate!

CrossFit Carolina Beach – CrossFit

– Strength: Take 3 sets to warm-up for strict wide grip pull-ups today then perform 4 sets of 5-6 reps per set. These should be challenging sets. The wide-grip increases the demand on the lats.
– Metcon: This is an easy workout to underestimate, but don’t. Go light with your barbell choice and aim to complete as many rounds as possible. Your 1k should be a HARD pace, roughly 80%.

View Public Whiteboard


A: Warm-up (No Measure)

Grab Barbells and a Band:

3 Rounds of:

8 Barbell Rows (pronated grip for round 1 + 2, supinated for round 3)

8 Push Press

15 Banded Pushdowns

15 Banded Pulldowns


3-Way Banded Shoulder/Lat Stretch x 30s each position.


B: Wide Grip Pull Ups (Strict. 3/4 x 5-6. Rest 90s.)

– Perform all sets with one weight or Bodyweight.

– Use “” if possible

– Beginner: Perform 5 x 5 – partner assisted.


C: Metcon (AMRAP – Rounds and Reps)

With 10 Minutes on the clock:

Row 1k

With the remaining time AMRAP:

20 Barbell Rows (95, 65)

10 Push Press (95, 65)

Rx+:(115, 75)

L3: (75, 55)

L2: (65, 45)

L1: (55, 35)

Extra Credit

D: Barbell Curls (3 x 10. Rest 60s.)

Categories: WOD

Previous Post:


Next Post: