CrossFit Carolina Beach – CrossFit
Warm-up
A: Metcon (No Measure)
Foam Roll Adductors x 20s each
Foam Roll IT Bands x 20s each
Foam Roll Lats x 20s each,
Then,
2 Rounds of:
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
Strength/Skill
B: Box Squats (8 x 2 @65%, every 60s. Stay quick)
Squat to a Box
C: Sumo Deadlift (4×3 at 65% EMOM)
Metcon
Icebreaker (AMRAP – Rounds and Reps)
”Icebreaker”
AMRAP 7:
4 Squat Cleans (185, 125)
40 Double Unders
Rx+:(225, 155)
L3: (135, 95)
L2: (115, 80) (40 Double Under Attempts)
L1 Metcon:
For time:
10-8-6-4-2
Goblet Squats
Squat Thrusts
*30 Single Unders after each set
7:00 Cap
Extra Credit
D: Metcon (No Measure)
Accumulate
150-200 Banded Leg Curls each
100 KB Side Bends (50 each) (banded side bends if possible)
*Superset the two. Complete big sets of curls, 50-75 per set.