Nov 20th

CrossFit Carolina Beach – CrossFit

– Skill: Week 2 of gymnastics skill work – you’ll see this format for the next 3 weeks.
– Metcon: Look to sustain a moderate level of output for both the 1-mile run intervals and the bodyweight work.

View Public Whiteboard


A: Warm-up (No Measure)

Box Programming Dynamic Warm-up

BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

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

Leg Swing opposite toe to opposite hand


Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation


Review Pull-up/Push-up Scaling


Start gymnastics skill work review/prep


B: Metcon (No Measure)

Gymnastics Skill – Week #2

Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.


EMOM 10:

ODD Minutes: 30s of Skill Work

EVEN Minutes: 10 Hollow Rocks + 30 Single Unders


C: Metcon (Time)

For time:

1 Mile Run


5 Rounds of:

5 Pull-ups

10 Push-ups

15 Air Squats

L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (800m Run to start and end) (Ring Rows) (Box Push-ups)

20:00 Time Cap

Accessory Work

D1: Glute March on a Bench (3 x 20 (total). No rest.)

D2: KB Curls (3 x 20. Rest 60s.)

Categories: WOD

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