Nov 7

CrossFit Carolina Beach – CrossFit

– Metcon: The overall goal with today’s workout is to sustain intervals of running/bike. Pacing can vary depending on how you feel from 60-75% effort. There are three scores today: slowest split from sections 1 and 2, then total steps.

The BB Front Rack step-ups are intended to be light and done with perfect form, UB. It gets very easy to cheat with this and push off with the trail leg. For most, you will have to go lighter than you may think as single leg strength most likely needs work. You have the choice today on scaling weights.

View Public Whiteboard


A: Metcon (No Measure)

Coaches choice

then review BB Front Rack Step-ups

G2OH w. a plate


B: Metcon (Time)

Every 4:00 x 4 Sets:

Run 400 Meters

12 BB Front Rack Alternating Step-ups (24, 20) (95, 65) (total reps)

Score = slowest time.

Then right into:

C: Metcon (Time)

Every 4:00 x 4 Sets:

Bike x 18/15 Calories

15 G20H w. plate (45, 25)

score= slowest time


D: Metcon (No Measure)


KB March in Place x Max Reps

*Favor your weaker side

*1 KB in Front Rack. Alternate Sides (53, 35)

Knee comes above hip crease.

Extra Credit

E: Metcon (No Measure)

5 minutes foam rolling

Categories: WOD

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