CrossFit Carolina Beach – CrossFit
– Metcon: Today’s workouts have two objectives: aerobic capacity and skill under fatigue. Keep your effort around 80%.
Warm-up
A: Joe DeFranco Limber 11 (No Measure)
Foam Roll IT Band
Foam Roll Adductors
SMR Glutes (lax ball)
Bent-knee Iron Cross
Rollovers into V-sits
Rocking Frog stretch
Fire Hydrant circles
Mountain Climbers
Cossack Squats
Seated Piriformis stretch
Rear Foot Elevated Hip Flexor stretch
~ https://www.youtube.com/watch?v=FSSDLDhbacc&t=49s
Metcon
B1: Metcon (Time)
Partner workout For total time:
40-30-20-10
Rowing Calories
Score you and your partners time.
B2: Metcon (Time)
Solo For time:
50-40-30-20-10
UB Double Unders
*Rest as needed between each set. If you break you must start your SET over! This does mean you can go 150 UB. If you trip up though…
Rx+:(Reps of 100-80-60-40-20)
L2/L1: UB Single Unders
10:00 Cap
At 26 minute mark go to part 3.
B3: Metcon (Time)
Solo For time:
100 Calories on the Rower or 90 on bike
10:00 Cap
Alternate Options:
WOD #1: 30-25-20-15 Calories Bike or Ski Erg/WOD #3 90calories bike.