CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Push Press (5-4-3-2-1+. Rest 2:00)
– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.
B: Chest Supported DB Rows (1/4 x 15. Rest 60s.)
https://www.youtube.com/watch?v=tKbR3xibeLI
Conditioning
C: Metcon (Time)
For time:
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)
*9:00 Time Cap
AMRAP 8:
Sledpull Rows x 100 ft.
Overhead Banded Triceps Extensions x 20