CrossFit Carolina Beach – CrossFit

– GPP: Today is the perfect day to perform some GPP work consisting of sledwork, loaded carries, and recovery work. You can push this work as hard as you’d like today based on how you’re feeling as this work will increase recovery and capacity.

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A: Warm-up (No Measure)

5 Minutes of easy foam rolling

Then with a band,

20 Walking Lunges

20 Hollow Rocks

20 Scorpions (total)

20 X-Band Walks Left

20 X-Band Walks Right

20 Banded Goodmornings



– Sledpull or Push (these are heavy today)

– Front Rack BB Carry

– Recovery Options


C: Metcon (No Measure)

8 Rounds of:

60 Yard Sledpull or Push, AHAP. Rest 60s.


8 Rounds of:

30 Yard Front Rack KB Carry. Rest 60s.


10 Minutes of “Recovery”

Row, Bike, Jog, or light sledpull at a sustainable/easy pace.

Score = Your 60-day goal

Alternate Option for Sledwork:

5 Rounds of:

20 Band Resisted Russian KBS (AHAP)

20/18 Calorie Bike

Rest 1:2 (rest twice as long as it took)

Extra Credit

C: Metcon (No Measure)

100 Reps each of:

– Single Leg Banded Hamstring Curls

– Banded Facepull-aparts

Categories: WOD

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