Nov 16

CrossFit Carolina Beach – CrossFit

– Metcon: Today the goal is to stay away from shoulder fatigue. Break your work early on your push-ups if you need to. Overall, trying to complete a round every 60-90s or within your ability/sustaining that interval for the entire 20 minutes is your goal. Try to beat your previous score by 1 full round.

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A: Warm-up (No Measure)

At a slow/consistent pace:


Air Squats

Squat Thrusts

Hollow Rocks


Grab a band and complete

50 Banded Pulldowns

50 Banded Pushdowns


3-Way Banded Shoulder Lat Stretch + Foam Roll each Lat x 60s each

Metcon Prep

B: Metcon (No Measure)

Spend 10 Minutes on Reviewing Pull-up and Push-up scaling as well as getting warm.


C: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows (Box Push-ups)

Extra Credit

D1: KB Curls (3 x 10. Rest 30s.)

D2: Side Plank (3 x 15s each. Rest 30s.)

Side plank, on elbow, or full arm extension.

Categories: WOD

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