CrossFit Carolina Beach – CrossFit
– Metcon: With today’s work the goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your calorie count for interval one and rep count for interval 2 and 5 should remain the same for all 6 rounds. Effort should be around 75%.
A: Warm-up (No Measure)
Abmat Pizza game or Coaches Choice of a Fun GAME. For every drop athletes complete 3 Burpees x 6 Minutes then
Double Tabata (8 x 20s work/10s rest)
1a) KB March (alternate sides)
1b) Russian KBS
B: Metcon (AMRAP – Reps)
Minute 1: 40s of Plate Push (45, 25) (or moderate weight sled-push)
Minute 2: 40s of KBS (53, 35)
Minute 3: 100 Ft. Heavy Farmer Carry
Minute 4: 40s of SDHP (53, 35)
Minute 5: 40s of Walking Lunges BW
Minute 6: Rest
Rx+:(KB Snatches in Place of KBS)
Alternate Options for plate pushes
– 100 ft. Sledpush
– 40s Air Bike x max cals
Score= KBS, SDLHP, and Walking lunges.
C: Metcon (No Measure)
5 Minutes of Global Recovery Foam Rolling or 5 Minutes of Row, Bike, Jog, light Sledpull.