Jan 30

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workouts have two objectives: aerobic capacity and skill under fatigue. Keep your effort around 80%.

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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


B1: Metcon (Time)

Partner workout For total time:


Rowing Calories

Score you and your partners time.

B2: Metcon (Time)

Solo For time:


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.

Extra Credit

C: Prone Banded Leg Curls (100)


Categories: WOD

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