Nov 28

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.

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A: Warm-up (No Measure)

Partner up.

3 rounds of row 250 while partner rests.

Metcon Prep

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

Remaining time:

Max Rounds of:

5 Pull-ups

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

Extra Credit

D: Glute Bridges (3 x 30. Rest 60s.)

– squeeze glutes at top for a 1 count. These should start to burn around 15th rep.

Categories: WOD

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