CrossFit Carolina Beach – Competitors Training
– Skill: Quality work here. These should be ”easy” and fast. If you don’t have great butterfly pull-ups spend 60-90s each round working on them.
– Metcon: Similar format as last week with the same overall intent. You should be able to sustain all intervals without running into any issues. If needed, scale the volume so you don’t hit failure.
A: Metcon (No Measure)
3 Rounds of:
10 Butterfly C2B Pull-ups
10 Alt. Pistols
25 Ft. Handstand Walk
Rest 60s after each round.
B: Metcon (No Measure)
Minute 1: 8/6 Strict Pull-ups
Minute 2: 12/10 Calorie Ski Erg or Bike
Minute 3: 15/10 Kipping Ring Dips
Minute 4: 50 Ft. OH Yoke Carry (or HEAVY OH Barbell Carry)
Minute 5: 10 Burpees to a target
C: Metcon (No Measure)
2 Rounds of:
100 Banded Facepull-aparts
100 Banded Pushdowns
*Rest as needed.