CrossFit Carolina Beach – CrossFit

– Metcon: Today we have a beautiful mixed modality GPP/cardiac output session. There are five total movement stations. Each minute you will work for 40 seconds at one station and then will have 20 seconds to transition to the next for a total of five rounds. Today’s metcon is a great day for you to work on dynamic energy control (pacing) which we will go over after the warm-up. You will essentially start slow and over the first few rounds, increase your output until you’re at about 75%.

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A: Warm-up (No Measure)

Run 400 Meters


7 Minutes of:

20 Dubs/40 singles

10 Alternating Dumbbell snatch

200-meter row

10 Step up each side or Box jump step down

*Add weight to snatch each round

**Go over stone/sandbag lifting technique


B: Metcon (AMRAP – Reps)

EMOM 25:

Minute 1: 40s Box Jumps w. step down (24, 20)

Minute 2: 40s Calorie Row, Bike, or Ski Erg

Minute 3: 40s DB Snatch (50, 35)

Minute 4: 40s Stone or Heavy Sandbag Carry (or Asymmetrical Carry)

Minute 5: 40s Single Unders

L2: (20, 15) (35, 25)

L1: (20, 15 – Step-ups) (30, 20)

Extra Credit

C: Metcon (Weight)

Tabata – 8 x 20s work/10s rest alternating between 1a/1b.

1a) Alternating DB Curls

1b) RKC Plank

Categories: WOD

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