Oct 10

CrossFit Carolina Beach – CrossFit

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A: Warm-up (No Measure)

Coaches Choice of a fun game. Get creative! There are a number of different games you can choose

from but the objective is to get people moving and laughing. This should take the entire 10 minutes.


B: Metcon (No Measure)

Skill Work Set-up + Review Options:


Light Oly Work

Gymnastics Static Holds

Gymnastics Movements

Cyclical Work ie. row, run, bike

Double Unders

Body Composition Work


*Spend 5 Minutes setting up and helping your athletes decide what to work on.


C: Metcon (No Measure)


EMOM 20:

ODD MINTUES: GOAT #1 x 30-40s of Work

EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Your 60 Day Goal

ie. what goal do you hope to hit within the next 60 days =)

Extra Credit

D: Metcon (No Measure)

Double Tabata: 8 x 20s work/10s rest:

1a) Hollow Rocks

1b) Glute Bridge on Floor (BW)

Categories: WOD

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