CrossFit Carolina Beach – CrossFit

– Skill: You have your choice today of two movements that need work. This work the focus is refining movement patterns so at no point should you be grinding out your work.
– GOAT WOD: We’ll then perform a 20-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence. GOAT = scapegoat or weakness.

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A: Warm-up (No Measure)

Bear Crawl Kickball



B: Warm-up (No Measure)

Skill Work Set-up + Review Options:


Light Oly Work

Gymnastics Static Holds

Gymnastics Movements

Cyclical Work ie. row, run, bike

Double Unders

Body Composition Work


*Spend 5 Minutes setting up and helping your athletes decide what to work on.


C: Metcon (No Measure)


EMOM 20:

ODD MINUTES: GOAT #1 x 30-40s of Work

EVEN MINUTES: GOAT #2 x 30-40s of Work

Extra Credit

D: Warm-up (No Measure)

Biceps/Glutes – Alt. Tabata – 8 x 20s work/10s rest:

1a) Glute Bridge

1b) Banded Hammer Curls

Categories: WOD

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