CrossFit Carolina Beach – Express Fit
Warm-up
A: Metcon (No Measure)
3 Rounds not for time:
10 KB Deadlifts
10 Flutter Kicks
10 Glute Bridge
B: Metcon (No Measure)
4 Rounds 30 on 30 off
KB Swings – russian or american
Goblet squats
Toes to pole/hanging knee raises
Glute Bridge –
Cash Out
C1: DB Curls (3 x 10-12)
No rest. Straight into triceps…
C2: Banded Tricep Extensions (3 x 18-25. Overhead today)
rest 60 seconds then back to curls