CrossFit Carolina Beach – CrossFit
– Skill: Similar work to last week with small variations. Perform the same skill ie. handstand hold (freestanding or against the wall) or HS walking and work on really reinforcing good movement.
– Metcon: Today’s EMOM will challenge you from head to toe, but ALL sets should be manageable and you should have enough time to recover between efforts.
Warm-up
A: Warm-up (No Measure)
With a light KB, perform the following for :20 on/:10 of (12 total intervals):
1-Arm KB Swing – R
1-Arm KB Swing – L
KB Push Press – R
KB Push Press – L
Single Arm KB Row – R
Single Arm KB Row – L
Lateral Burpee over the KB
KB Windmill – R
KB Windmill – L
Goblet Reverse Lunge – R
Goblet Reverse Lunge – L
KB Weighted Situp
Then,
Review Skill/Strength work and Rope Climbs
Gymnastics
B: Metcon (Weight)
EMOM 10: Gymnastic Skill/Strength
~ ODD Minutes: Skill #1 x 30-40s of Practice (same skill as last week ie. handstand hold, walking or free-standing HS hold)
~ EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts
Metcon
C: Metcon (Weight)
EMOM 10:
ODD Minutes: 15 KBS (53, 35)
EVEN Minutes: 2 Rope Climbs
Rx+:(10 KB Snatches Each Arm 53/35) (2 Legless Rope Climbs)
L3: (5 Strict Chin-ups)
L2: (35, 25) (Band Assisted Strict Chin-ups)
L1: (35, 25 Russian Swings) (10 Ring Rows per round)