CrossFit Carolina Beach – Competitors Training
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