CrossFit Carolina Beach – CrossFit
– Skill: Week 3 of gymnastics skill work – the final week of this work so you should be feeling good about your new-found skills.
– Metcon: Look to sustain a moderate level of output for both the run intervals and the row intervals. This workout can be as challenging as you’d like to make based on how hard you push each set, but today we are looking for sustainability.
Warm-up
A: Warm-up (No Measure)
PVC Game
* every time PVC Drops
1st Drop: 10 BW Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Front Squats w. empty bar
Then,
Review All Metcon Movements:
– Rowing
– Pose Running Drills
Gymnastics
B: Metcon (No Measure)
Gymnastics Skill – Week #3
Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 30s Hard Effort Rowing or Bike
Conditioning
C: Metcon (No Measure)
EMOM 20:
ODD Minutes: 10 Calorie Row
EVEN Minutes: 100 Meter Run
Accessory Work
D1,: Glute March on a Bench (3 x 20 (total). No rest.,)
https://www.youtube.com/watch?v=nhOA5gOJZpA&feature=youtu.be
,,,