CrossFit Carolina Beach – CrossFit
MURPH SIGN-UPS ARE POSTED
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.
Warm-up
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.
Then,
Run 400 Meters as a group
Metcon Prep
B: Warm-up (No Measure)
Rowing Skill Work: Spend 10 Minutes Working on refining skills.
Metcon
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