CrossFit Carolina Beach – CrossFit
– Metcon: Today’s workout is about maintaining a consistent pace for all rounds. All carries should be light and able to be done UB. Find a pace on your run/row that you can sustain for the entire 30 minutes.
Warm-up
A: Warm-up (No Measure)
Run 400m
Row 300m
Then x 15 Minutes review:
– Rowing Technique
&
– Pose Running Drills
*This should build on what we worked on last Saturday.
Metcon
B: Metcon (Distance)
30 Minutes on the clock:
400m Run
400m Row
60s Light Front Rack Carry (35, 25)
60s Light Farmer Carry (75, 55)
*Score total run and row distance
*Alternate Option FOR Run/Row
2:00 of Bike or Ski Erg
Extra Credit
C: Seated banded lat pull downs (75 reps)
https://www.youtube.com/watch?v=KW75aY5V7bs
Then
5 Minutes of Parasympathetic Breathing