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.
Warm-up
A: Warm-up (No Measure)
At a slow/consistent pace:
10-8-6-4-2
Air Squats
Squat Thrusts
Hollow Rocks
Then,
Grab a band and complete
50 Banded Pulldowns
50 Banded Pushdowns
Then,
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.
Metcon
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.)
https://www.youtube.com/watch?v=EGEfZKYpJZI
D2: Side Plank (3 x 15s each. Rest 30s.)
Side plank, on elbow, or full arm extension.