CrossFit Carolina Beach – CrossFit

Pick your heat time and sign up for potluck style bar-b-q

– Metcon: Today’s EMOM is meant to be 40s of hard-work, but work that you can repeat for all rounds. Pacing should be around 85%. Be smart, but push yourself to stay with the standard you set for each movement.

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A: Warm-up (No Measure)

“Powerwalk Races” Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.


Run 400 Meters as a group

Metcon Prep

B: Warm-up (No Measure)

Rowing Skill Work: Spend 10 Minutes Working on refining skills.


C: Metcon (AMRAP – Reps)

EMOM 25:

Minute 1: 40s Max Reps Hollow Rocks

Minute 2: 40s Max Calorie Row

Minute 3: 40s Max Double Unders

Minute 4: 40s Max Calories Bike or Ski Erg

Minute 5: Rest

*Score = totals reps + calories

Extra Credit

D: Metcon (AMRAP – Reps)

BP Bodybuilding Complex:

Down the Rack DB Hammer Curls x submax reps each set of DBs

*Between each set complete 15 DB Rolling Triceps Extensions

Categories: WOD

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