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.
Warm-up
A: Warm-up (No Measure)
Run 400 Meters
5:00 of Pose Running Drills
Then,
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
Strength/Skill
B: Metcon (No Measure)
EMOM 8:
ODD Minutes: 10-15 seconds L-Sit Hold
EVEN Minutes: 15-20 seconds Handstand Hold
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 KBS (53, 35)
10 T2B
400 Meter Run
L3: (45, 30)
L2: (35, 25) (Knee Lifts)
L1: (35, 25 Russian Swings) (Reverse Crunches)