Maintain 2 Gain

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.

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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.


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)

5 Minutes of Parasympathetic Breathing

Categories: WOD

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