CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Equipment needed for the warm-up:
– Foam Roller
– 1 Medium band
– 2 light bands
– light medball
3:00 – 5:00
Oscillatory foam roll lats: 1-2 inches of motion x 1-2 spots x 20-30 seconds each.
5:00 – 7:00
Biphasic Lat Stretch x 45s + 15s end range hold on each side
7:00 – 9:00
Side lying thoracic spine rotations: 3 x 5 ea.
9:00 – 11:00
Rusin Triset: 2-3 x 10 ea.
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
11:00 – 13:00
Banded Push-ups: 3 x 5. Rest 20s.
13:00 – 15:00 “superset of”
Skip Jacks: 3 x 5. No rest.
Medball Chest Presses: 3 x 3. Rest 30s.
Metcon Prep
B: Metcon (No Measure)
3 Rounds increasing intensity each round:
3 Pull-ups (or scaling option)
6 KBS
100 Meter Run
Rest 60-90s.
Conditioning
C: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
L3: (45, 25)
L2: (35, 25) (Band Assisted Pull-ups)
L1: (35, 25 Russian Swings) (Ring Rows)
18:00 Cap
Accessory Work
D: Warm-up (No Measure)
AMRAP 5:
12 Rollback Triceps Extensions
12 Symmetrical Stance 1-Arm Rows Each