CrossFit Carolina Beach – CrossFit
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