CrossFit Carolina Beach – CrossFit
– GPP: The goal of today is to perform to sledwork, carries, and shuttle sprints without the added element of time. All of this work is quite challenging and if done right we’ll leave you feeling like you’ve got a lot done in one session. The shuttle sprints are not intended to be 100% effort so work on your stride length today and arm mechanics.
Warm-up
A: Warm-up (No Measure)
Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Then,
Review Sled work, Farmer Carry, Shuttle Sprint
*IF you’re performing “alternate option” we’ll spend 10 Minutes performing Pose Running Drills
Metcon
B1: Metcon (Weight)
5 Rounds of:
60 yard Sledpull Powerwalk @heavy. Rest 60s.
Then,
Rest 60s before proceeding to #2
B2: Metcon (Weight)
5 Rounds of:
Farmer Carry x 60 yards. Rest 60s.
Then,
Rest 60s before proceeding to #3
B3: Metcon (Weight)
5 Rounds of:
200 Meter Shuttle Sprint. Rest 60s.
50 Meters out, 50 meters back x 2 @80% (not a full sprint).
*Alternate Workout Option
AMRAP 25 with a partner:
Run 200 Meters (or 200m row, 40s bike or ski erg)
*One athlete completes a full set at a time