Gymnastics get stronger.

CrossFit Carolina Beach – Competitors Training

– Metcon: The goal of each piece today is to stay within your limits for local muscle endurance. While each set should be challenging, you should be able to stay away from failure which means you’ll have to be very smart about your strategy today. If needed, you can scale the movement up or down based on your ability. There is a total of 90 HSPU today so think about the overall volume before making your choices.

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A: Metcon (Time)

For Time

Strict Deficit HSPU

*2 Legless Rope Climbs after each set

Rest 3:00

B: Metcon (Time)


Strict HSPU

Strict Pull-ups

Rest 3:00

C: Metcon (Time)


Kipping HSPU

*1 Rope Climb w. legs after each set.

Accessory Work

D: Metcon (No Measure)

AMRAP 10 of:

10 Side Plank Crunch each

20 Double KB Bent-over Rows

30 DB Incline Rollback Tricep Extensions

*Rest as needed.

Categories: WOD

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