CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Rotate 1 min on rower and 1 min on bike for 3 rounds.
Then foam roll glutes, quads and hamstrings.
Then bear complex intro and barbell cycling.
B: Bear Complex (Find a 1RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
7 Rounds of that.
Yes, 7 rounds.
Hands on bar the whole time. No resting bar on the ground.
C: 500m Row (Time)
Max Effort 500m Row
D: Calorie Bike 5 Minutes (Calories)
Extra Credit
E: Banded Pull-Through (5 Minutes Max Reps)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be