CrossFit Carolina Beach – CrossFit
– Strength: Today’s EMOM we’ll perform some strength work for the back, biceps, triceps, and core. All intervals should doable so make sure your scaling is on point.
– GOAT WOD: We’ll then perform a 12-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.
A: Warm-up (No Measure)
Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 10 minutes.
– Ring or Bar Dips
– OH KB Carry
– Strict Pull-ups
B: Metcon (No Measure)
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Your goal for this year’s CF Open
B: Metcon (Weight)
Minute 1: Double KB OH Carry x 100 Ft.
Minute 2: 12/8 Ring or Bar Dips
– Band Assisted OR Box Dips
Minute 3: 10/6 Strict Pull-ups
– Band Assisted OR Ring Rows w. a slight pause x 10-12.
D: DB Pull-overs (4 x 10. Rest 60s.)
*between sets complete 10-15 Banded Hammer Curls