CrossFit Carolina Beach – CrossFit
– Metcon: The goal of today’s workout is to sustain your scores for each AMRAP. Each interval we are looking for around 80% effort for all 4 rounds.
A: Warm-up (No Measure)
3 rounds of row 250 while partner rests.
B: Metcon (No Measure)
Set-up Pull-ups/Renegade Row Review
C: Metcon (AMRAP – Rounds and Reps)
In a 5:00 Window x 4 Rounds:
Row 250 Meters
Max Rounds of:
10 Renegade Rows (50s, 30s) (total reps)
15 Box Jumps w. step down (24, 20)
~ Rest 60s between rounds
*Score = Total Rounds + reps.
Pick up each round where you left off.
L2: (Band Assisted Pull-ups) (40s, 25s) (20, 15)
L1: (Ring Rows) (light DBs) (Alt. Step-ups)
*Alternate Option: 200m Run, 60s Bike or Ski Erg
D: Glute Bridges (3 x 30. Rest 60s.)
– squeeze glutes at top for a 1 count. These should start to burn around 15th rep.