CrossFit Carolina Beach – CrossFit
– Metcon: Today’s workout is a great GPP workout that challenging you physically and mentally. Your goal is to maintain 100 meters intervals as long as possible. Plan on being quite sore after this workout in traps and forearms.
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 remainder of the warm-up,
Dynamic Warm-up + Review Farmer Carry
Metcon
B: Metcon (Time)
For time with a partner:
1 Mile Farmer Carry (70, 53)
30:00 Time Cap
*Whatever weight people choose it should be challenging to go 100 meters with.
Extra Credit
C: Metcon (No Measure)
Tabata – Hollow Rocks