CrossFit Carolina Beach – CrossFit
Warm-up
A: Metcon (No Measure)
Coaches choice
Strength/Skill
B1: Bar Dips (3×10 strict. Add weight if able.)
B2: Seated banded lat pull downs (3×20 rest 60 seconds.)
https://www.youtube.com/watch?v=KW75aY5V7bs
Metcon
C: Metcon (AMRAP – Reps)
5 Rounds of, 30s work/30s Rest:
1a) KBS (53, 35)
1b) Mountain Climbers
1c) Hollow Rocks
1d) Double Unders
Rx+:(1b = Handstand Push-ups) (1c = T2B) (1d = Triple Unders)
L2: (35, 25) (Double Under Attempts)
L1: (35, 25 Russian Swings) (Single Unders)
*Score = total reps completed
Put total reps of each movement in notes.
Accessory Work
D: Metcon (No Measure)
3 Min bike, jog, ski, or row.