Oct 3

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

Run 400 Meters,

Then

Dynamic warm up

Strength/Skill

B: Metcon (No Measure)

3 Rounds of:

10s L-Sit Hold

20s Handstand Hold or Walk

30s Alt. Pistol Practice

Rest 60s

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 22 with a partner:

Run 800 Meters

50 Walking Lunges (BW)

50 G20H with a plate (45, 25)

*One person works at a time. Split however desired.
L2: (25, 15)

L1: (15, 10)

Extra Credit

D: Banded Leg Curls (3 x 50 ea. Rest 30s.)

https://www.youtube.com/watch?v=5YuqH77g0OE&feature=youtu.be