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.
A: Warm-up (No Measure)
Box Programming Dynamic Warm-up
BP Dynamic Consists of:
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.
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders
C: Metcon (Time)
1 Mile Run
5 Rounds of:
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