Obstacle Course

CrossFit Carolina Beach – CrossFit

Bring your friends or family visiting from out of town. This workout will be accessible to anyone and lots of fun for everyone who comes. Come work off some of the feast that you are about to enjoy!

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Warm-up

A: Warm-up (No Measure)

5 Minutes Dynamic Movement

5 Minutes Instruction

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 32

Obstacle course

1 Round =

200m run

10 KB Swings (53/35)

10 Cal bike

10 Cal row

10 Box jump overs (24/20)

Yes – step ups are Rx

1 pass over the jerk blocks

Score rounds + reps

Accessory Work

C: Delt Burner 4 (3 x 5 total reps)

Front raise, hold 1 sec

Retract to lateral raise position,

Hold 1 sec

Lateral raise, hold 1 sec,

Push to front raise position,

Hold 1 sec