CrossFit Carolina Beach – Competitors Training

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Speed Bench Press (EMOM 5×5 @ 40%w/ bands)

Watch this video for detail from the world’s strongest gym, Westside Barbell

B: Floor Press (4×6 every 90sec. Building)

Close Grip

C1: Chest Supported DB Rows (4 x 10. Rest 30s.)

C2: DB Tricep Extensions (4 x 10. Rest 30s.)


D: Metcon (Time)

Every 4:00 x 5 Sets:

15 C2B Pull-ups

400 Meter Run

Score slowest time but keep try to keep splits as close as possible. Write splits in notes

Extra Credit

E: Russian Twist on GHD (3 x 50 (total). Rest 60s.)

Categories: WOD

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