CrossFit Carolina Beach – Express Fit
Warm-up
A: Warm-up (No Measure)
500 M Row
100 very easy
100 easy
100 moderate
100 easy
100 very easy
Strength/Skill
B: Trap Bar Deadlift and Carry (5 sets of 1 full lap)
3 Deadlifts, 1 carry, 3 deadlifts, 1 carry back
Each lap has 6 total deadlifts and 2 lengths of gym. Add weight as able. Don’t go crazy!
Accessory Work
C: Metcon (No Measure)
4 Rounds not for time:
15 Banded Pull Downs
15 Banded Push Downs
15 OH Banded Tricep Extensions
all 3 movements with no rest. then rest 60-90 sec