CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
8 Minutes of Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Then,
5 Minutes of Front Box Squat Review with an empty barbell
Strength/Skill
B: Front Box Squats (EMOM 6: 3 @70%, every 60s.)
Metcon Prep
C: Metcon (No Measure)
Metcon Warm-up
3 Rounds AT GAME SPEED:
3 Russian Swings + 3 American Swings
4 (AFAP) Burpees
Rest 60s-90s.
Metcon
D: Metcon (Time)
5 RFT:
12 KBS (53, 35)
12 Burpees
Rx+:(15 Reps per movement)
L3: (45, 30)
L2: (35, 25)
L1: (8 Reps per movement) (35, 25 Russian Swings)
8:00 Cap
Extra Credit
E: Metcon (No Measure)
5 Minutes of Parasympathetic Breathing
https://www.youtube.com/watch?v=7T7sW6yfSiQ