FINISHER

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

3:00 – 5:00 – SMR

Foam Roll each lat x 30s each

5:00 – 10:00 – Dynamic Movement

20 Wall Slides

20 Hollow Rocks

20 Shoulder taps

20 Banded Pass Thru

10:00 – 15:00 – Movement Specific + CNS – w. empty barbell

3 Shoulder Press

Put the bar down and perform 10 Fast Jumping Jacks to activate the CNS.

2 Split Jerk.

Put the bar down and perform 10 Fast Jumping Jacks to activate the CNS.

Then on the coaches call:

1 Push Press + Push Jerk + 1 Split Jerk resetting between reps.

Strength/Skill

B: Push Press + Push Jerk + Split Jerk (6 x 1 + 1 + 1 @80% of Push Press, every 90s.)

Rx+: (Against single strand mini-bands @60% of Push Press)

C1: Tricep Rollback Extensions (3-4 x 12-15. No rest.)

https://www.youtube.com/watch?v=heL5eKVPABM

C2: Inverted Barbell Rows (supinated grip: 3-4 x 12-15. Rest 60s.)

https://www.youtube.com/watch?v=1G28qN9FCKE

Metcon

D: Metcon (Distance)

Single Arm Overhead KB Carry x 8 Minutes max 90 ft. sets.

* Every time you stop complete 10 KB Curls (same weight ideally).

Extra Credit

E: Banded Face Pulls (100 Reps, AFAP.)

Categories: WOD

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