CrossFit Carolina Beach – Express Fit
Warm-up
A: 500m Row (Time)
Max Effort 500m Row
Not max effort… its a warm-up!
B: Metcon (No Measure)
EMOM 16
Min 1 – 14 Box Step Ups
Min 2 – 12 DB Bench Press
Min 3 – 10 Plank Burpees
Min 4 – 8 Ring Rows
C: DB Curl and Press (EMOM 4 – 10-12 reps)
https://www.youtube.com/watch?v=RKDvr9FS8Ks
Go up in weight if 12 is managable.