Monday

CrossFit Carolina Beach – Express Fit

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Warm-up

Metcon (No Measure)

3 Rounds not for time:

10 KB Deadlifts

10 Flutter Kicks

10 Glute Bridge

A: Lat Pull Down (3 x 8-12 building)

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

Categories: WOD

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