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.

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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)


EMOM 12:

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)

EMOM 12:

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.

Extra Credit

D: DB Pull-overs (4 x 10. Rest 60s.)

*between sets complete 10-15 Banded Hammer Curls

Categories: WOD

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