CrossFit Carolina Beach – CrossFit

– Skill: Week 3 of gymnastics skill work – the final week of this work so you should be feeling good about your new-found skills.
– Metcon: Look to sustain a moderate level of output for both the run intervals and the row intervals. This workout can be as challenging as you’d like to make based on how hard you push each set, but today we are looking for sustainability.

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A: Warm-up (No Measure)

PVC Game

* every time PVC Drops

1st Drop: 10 BW Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Front Squats w. empty bar


Review All Metcon Movements:

– Rowing

– Pose Running Drills


B: Metcon (No Measure)

Gymnastics Skill – Week #3

Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.


EMOM 10:

ODD Minutes: 30s of Skill Work

EVEN Minutes: 30s Hard Effort Rowing or Bike


C: Metcon (No Measure)

EMOM 20:

ODD Minutes: 10 Calorie Row

EVEN Minutes: 100 Meter Run

Accessory Work

D1: Glute March on a Bench (3 x 20 (total). No rest.)


D2: KB Curls (3 x 20. Rest 60s.)


Categories: WOD

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