CrossFit Carolina Beach – Competitors Training

– Gymnastics: 3-Attempts at max distance HS Walk. Record your furthest attempt. If you’re a ninja you can include obstacles.

– Metcon: Today’s ”metcon” is more of a strict strength piece with a time element. All intervals should be completed with time to spare, but managing your shoulder fatigue will be difficult today. If you need to modify the volume to fit your needs, do so.

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A: L-Sit (3 x Max. Rest 2:00)

B: Handstand Walk (Max UB Distance. 3 Attempts.)


C: Metcon (No Measure)


MINUTE 1: 50 Ft. OH Yoke Carry OR 100 ft. Heavy OH KB Carry

MINUTE 2: 15/10 Strict Ring Pull-ups

MINUTE 3: 15/10 strict Ring Dips

MINUTE 4: 15 SDHP (95, 65)

MINUTE 5: 40s Active Recovery on either bike, ski erg, row.

Accessory Work

D: Metcon (Time)

4 Rounds For Time:

DBall Floor Press x 30 rep.

Banded Pull-apart x 75.

*different pull-apart variation every set.(supinate, pronate, behind neck.

Categories: WOD

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