Not 4 Time

CrossFit Carolina Beach – CrossFit

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A: Warm-up (No Measure)

3:00 – 8:00

Perform 5 Minutes of Box Programming Dynamic Warm-up which will consist of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

8:00 – 15:00

Review Front Box Squat

Review Single Leg Box Jumps

Review Russian KBS

Review Goblet Squats


B: Front Box Squats (Regular Stance: 6 x 3 @85% of 8/26, every 60s.)

– Rx+: (Use 25% of Max in Band Tensions and 60% of Straight weight on the bar)

– If no 1RM Front Box Squat use 70% of 1RM Front Squat

C: Single Leg Box Jump (6 x 3 ea. Rest 60s after both sides complete.)
L2/L1: Double Leg Box Jumps to a challenging height – 8 x 5. Rest 60s.


D: Metcon (No Measure)

4 Rounds – not for time:

UB 100 Meter Farmer Carry (70, 53)

25 Russian KBS (70, 53)

25 Goblet Squats (70, 53)

Rest as needed.

*If you put the KBS down during the carry access 1 Minute Wallsit hold for each time KBS are put down during the carry.

L3: (53, 35)

L2: (45, 30)

L1: (Heavy Carry, but lighter for movements)

20:00 Time Cap

Extra Credit

E: Single Leg Banded Hamstring Curls (AMRAP – Reps)
3 x 30-50 ea. Rest as needed.

Categories: WOD

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