Give Time 2 Shine

CrossFit Carolina Beach – CrossFit

– Skill: Today we’ll perform static holds 10-15 seconds of work with the L-Sit and Handstand Hold.
– Metcon: Today’s metcon is about starting slow and giving your body time to adjust to the demands of the workout. With that said, starting at 60% effort and increasing your pace as you see fit. All work should be done in 1-2 sets for the duration.

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A: Warm-up (No Measure)

Run 400 Meters

5:00 of Pose Running Drills


3 Rounds of: 20s on/:10off

1a) Hollow rocks

1b) Air Squats

1c) Wall Walks

1d) Kip swings

Spend a couple of mins touching on points of performance and scaling options for L-sit/handstand holds


B: Metcon (No Measure)


ODD Minutes: 10-15 seconds L-Sit Hold

EVEN Minutes: 15-20 seconds Handstand Hold


C: Metcon (AMRAP – Rounds and Reps)


10 KBS (53, 35)

10 T2B

400 Meter Run

L3: (45, 30)

L2: (35, 25) (Knee Lifts)

L1: (35, 25 Russian Swings) (Reverse Crunches)

Extra Credit

D: Tricep Rollback Extensions (4 x 12. Rest 60s.)

Categories: WOD

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