Ease to Please

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s work is intended to be “easy” but keep in mind this type of work will improve your performance, recovery, quality of life, and keep stress levels at bay by building the aerobic system which is your foundation of health!

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Warm-up

A: Warm-up (No Measure)

“Cardio Medley”

At an easy pace.

2 Minutes of:

Run

2 Minutes of:

Row

2 Minutes of:

Bike

2 Minutes of:

Single Unders

*This can be done in any order to facilitate class size.

Then coach led with a DB,

DB Hang Power Snatch Practice

*Between sets complete

10 Barbell Rows

5 Hollow Rocks

Metcon

B: Metcon (No Measure)

EMOM 30:

Minute 1: 45s Row moderate pace

Minute 2: 45s DB Hang Power Snatch (50, 35) (Alt. sides however client sees fit)

Minute 3: 45s Barbell Rows (95, 65)

Minute 4: 45s Bike moderate pace

Minute 5: 45s Single Unders

Minute 6: 45s Hollow Rocks

*Score today = Your goal to reach within the next 90 days?

Extra Credit

C: Warm-up (No Measure)

5 Minutes of Accessory work on one muscle group that’s lagging performing 1 single joint movement for 3 x 10-15. Rest 60s between sets.

Categories: WOD

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