Gymnastics and Partner

CrossFit Carolina Beach – Competitors Training

– Strength/Skill: You should stay tight and brace the midline on all movements to improve positioning and stability.

– Metcon: Your Effort today should be around 75-80%. The goal is to strategize with your partner and break up movements based on your individual ability.

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A: Metcon (No Measure)

MINUTE 1: 20s L-Sit Hold

MINUTE 2: 50 Ft. Handstand Walk

MINUTE 3: 15 Inverted Rows w. 1 ct pause, pronated grip.

MINUTE 4: 50 Ft. Bottoms-up KB Carry each side


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 24 with a partner:

80 Calorie Ski Erg

70 KBS (53, 35)

60 Box Jumps w. step-down (24, 20)

50 Burpees Over the Rower

40 Strict HSPU

Accessory Work

C: Metcon (No Measure)

1a) Banded Facepull-aparts: 5 x 25. Rest as needed.

1b) Banded Pushdowns: 5 x 20. Rest as needed.

Categories: WOD

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