CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
50-100 ft of:
Knee Hug + Lunge + Toe Point + Thoracic Rotation
Inch worms (half distance + jog the rest)
Butt Kickers
Broad Jumps
Jumping Jack Shuffle (both sides)
Carioca (both sides)
Then,
Glute Activation:
2 Sets of:
10 Bird Dogs
10 X-Band Walk Left/Right
10 Banded Goodmornings
Strength/Skill
B: Overhead Squat (Build to heavy set of 3 of 3RM. Rest 90s-2:00)
– Beginner: Use an empty bar or PVC and perform 4 x 8. Rest 90s.
Metcon Prep
C: Metcon (No Measure)
2 Sets of:
10 Thrusters
5 Pull-ups
5 Burpees
Rest 60s
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)
Alt. Scaling Options:
– 1k Row = 800m Run
11:00 Cap
Extra Credit
E: Banded Pull-Through (3 x 25. Rest 60s.)
https://www.youtube.com/watch?v=9iEueQ8ZGzk&feature=youtu.be