CrossFit Carolina Beach – CrossFit
Warm-up
A: Metcon (No Measure)
Dynamic flow and 5 minutes T2B review
B: Metcon (No Measure)
2 Rounds of:
200m Row or Run
6 T2B
6 Burpees
Rest 60s.
Metcon
C: Metcon (Time)
5 Rounds of:
15 T2B
12 Burpees
400 Meter Row
Rest 60s.
RX+=15T2B, 15 burps, and 500m row.
L2: (Knee Lifts)
L1: (Sit-ups) (8 Burpees per round)
22:00 Cap
Score = total time.
*Alternate Scaling: 400m row = 400m Run
Extra Credit
D1: 1-Arm KB Row w. rotation: (3 x 10-12 ea. Rest 30s.)
https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be&t=39s