CrossFit Carolina Beach – CrossFit
Warm-up
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.
Strength/Skill
B: Metcon (No Measure)
Skill Work Set-up + Review Options:
Ideas:
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.
Metcon
C: Metcon (No Measure)
GOAT WOD:
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)