CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
3:00 – 9:00
Perform 5 Minutes of Box Programming Dynamic Warm-up which will consist of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
X-Band Walks x 10 Forward + 10 Banded Goodmorning + 10 Reverse + 10 Laterally Both (L/R) + 10 Banded Goodmornings
9:00 – 20:00
Review Box Squat
Review High Box Jumps
Review Barbell Front Rack Reverse Lunges
Review Barbell Rows
Strength/Skill
B: Box Squats (10 x 3 @60% of Back Squat 1RM, every 60s.)
Squat to a Box
Rx+: (use 25% of Max in chain weight w. 50% straight weight)
*Use regular squat stance
Conditioning
C: Metcon (No Measure)
EMOM 16:
Minute 1: 5 High Box Jumps (30, 24)
Minute 2: 10 Straight Leg Raises
Minute 3: 20 Front Reverse Lunges (95, 65) (10 ea.)
Minute 4: 30 Barbell Rows (95, 65)
Accessory Work
D: Warm-up (No Measure)
2:00 of Global Foam Rolling Lateral Quads
2:00 of Global Foam Rolling Hamstrings
2:00 of Parasympathetic Breathing