Nice and Easy

CrossFit Carolina Beach – Competitors Training

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A: Push Press w/ bands (6 x 3 @50% + 25% band tension, every 60s.)

If unable to use band use 75% of Straight Weight.

B1: Strict Handstand Push-Ups (5×4-6. rest 60 seconds.)

B2: Tricep Rollback Extensions (5 x 10. Rest 60s.)


C: Metcon (Time)

10 Rounds for accumulation
60s Max Calorie Row

1 lap OH Yoke(or KB)Carry

10 C2B Pull-ups

Rest 90s.

Accessory Work

D: Banded Face Pulls (4 x 25. Rest 60s.)

E: Flutter Kicks (5 x 15s work/45s rest.)

F: Metcon (No Measure)

5 minutes global foam rolling

Categories: WOD

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