CrossFit Carolina Beach – Varsity
Main Lift
A: Romanian Deadlift (5 x 5 building)
Only as heavy as you can maintain lumbar control
Accessory Work
B: Goblet Squat (4 x 6-8)
C: DB Walking Lunges (4 x 12 steps)
Carry 2 dumbbells.
D: Single Arm Overhead Dumbell Carry (4 x 1 lap per arm)
Conditioning
E: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
10 Ground to OH
10 Air Squats
10 Plank Burpees