Oct 16

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

DB Warm-up w. 1 light DB

2 Rounds x 8 reps each:

– Push Press Right

– Push Press Left

– Front Squat Right

– Front Squat Left

– 15 Hollow Rocks

– 10 DB Front Rack Walking Lunges

+

7 Minutes to Review:

Review Handstand Push-ups (scaling) + T2B

Strength/Skill

B: Metcon (Weight)

Pull-up Training Week 2:

4 Rounds of:

8-10 Wide Pronated Grip Inverted Rows

6-8 DB Hammer Curls (heavy DBs)

Rest 90s-2:00 between rounds.

Metcon Prep

C: Metcon (No Measure)

Warm-up HSPU + T2B x 2-3 sets of 5 each.

Metcon

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Run 400 Meters

15 T2B

12 DB Front Rack Walking Lunges (50, 30) (total)

9 HSPU

Rest 60s after each completed round.
Rx+:(Strict HSPU)

L3: (Use 1 Abmat HSPU)

L2: (Knee Lifts) (35, 25) (10 Box Push-ups)

L1: (Abmat Sit-ups) (25, 15) (8 Box Push-ups)

Extra Credit

E: Banded OH Tricep Extensions (3 x 20. Rest 60s.)

https://www.youtube.com/watch?v=2YWY4ZwuYHc&feature=youtu.be

Categories: WOD

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