Helen

CrossFit Carolina Beach – Competitors Training

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

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
18:00 Cap

Rest 1:1 or as long as Helen took

D: Ellen (Time)

3 RFT:

400 Meter Run

50/35 Push-ups

21 Pull-ups

Accessory Work

E: Warm-up (No Measure)

5 Rounds of:

10 Rollback Triceps Extensions

20 Banded Facepull-aparts

10 1-Arm KB Rows each