CrossFit Carolina Beach – Express Fit
Warm-up
A: Warm-up (No Measure)
500 M row then:
2 rounds
10 banded pull-aparts
10 banded push-downs
10 banded pull-downs
Strength/Skill
B1: Double Overhead Carry (5 x 1 lap wothout settind weights down)
Can be DB’s, KB’s, or Yoke
B2: Straight Leg Raises (5 x good effort!)
https://www.youtube.com/watch?v=ob0cnlRtPO0
Accessory Work
C1: Hammer Curls (3 x 12)
no rest. straight into push-downs
C2: Banded Pushdowns (3 x 25)
https://www.youtube.com/watch?v=CgdDX4HtRhY
Use heaviest band you can handle. Then rest 60 seconds before next set of curls