Monday


CrossFit Carolina Beach – Express Fit

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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

Categories: WOD

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