CrossFit Carolina Beach – Competitors Training
Strength/Skill
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.)
https://www.youtube.com/watch?v=heL5eKVPABM
Metcon
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.)
https://www.youtube.com/watch?v=WRnq49TAv-w
F: Metcon (No Measure)
5 minutes global foam rolling