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CrossFit Carolina Beach – Competitors Training

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Strength/Skill

A: Deficit Handstand Push-ups (5 x 5-6. Rest 2:00.)

B: L-Sit (3 x AMRAP. Rest 2:00)

Conditioning

C: Metcon (Time)

For time:

21-15-9

C2B

Devils Press (50, 35)

Calorie Bike (18-12-7 Calories Ladies)

12:00 cap

Accessory Work

D1: Banded OH Tricep Extensions (4 x 25. 30s.)

https://www.youtube.com/watch?v=2YWY4ZwuYHc&feature=youtu.be

D2: KB Curls (4 x 10. Rest 30s.)

https://www.youtube.com/watch?v=EGEfZKYpJZI

Categories: WOD

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