CrossFit Carolina Beach – CrossFit
– Strength: Today we’ll conclude our 3 weeks of pull-up strength work with two test of Max reps of both
Pull-ups and Chin-ups. You’ll need a full recovery between sets.
– Metcon: Today’s effort should be lower, around 75%. Work on being smooth each interval and
sustaining your intensity for all 4 rounds.
Warm-up
A: Warm-up (No Measure)
KB Warm-up with 1 KB
10 Single Arm KBS (5 each)
10 1-Arm KB Squats (5 each)
10 Single Arm Push Press (5 each)
10 Single Arm KB Rows (5 each)
10 Single Arm Reverse Lunges (5 each)
10 KB Figure 8s
10 Burpees
Then,
Review Pull-ups, Chin-ups, and T2B with the remaining time.
Strength/Skill
B1: Pull-ups (Rest 3:00-4:00 before moving to #2)
B2: Chin-Ups
– Intermediate: Band Assisted
– Beginner: Ring Rows 4 x 10. Rest 60s.
Metcon
C: Metcon (AMRAP – Reps)
4 Rounds of 40s work/20s rest:
1a) Hand Release Push-ups
1b) KBS (53, 35)
1c) T2B
1d) Burpees
1e) Double Unders
L2: (Box Push-ups) (45, 25) (Knee lifts) (Double Under Attempts)
L1: (Box Push-ups) (35, 25 Russian Swings) (Abmat Sit-ups) (Single Unders)
**Effort should be lower, around 75%. Work on being smooth each interval and sustaining your intensity for all 4 rounds.