Pace yourself

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Metcon (No Measure)

Partner up.

Set-up all equipment and complete 1 round for each athlete of:

10 Box Jump w. step down

10 KBS

10 Hand Release Push-ups

10 Hang Power Cleans

10 Abmat Sit-ups

Metcon

B: Metcon (No Measure)

3 Rounds of 2:00 on with a partner:

2:00 of Box Jumps w. step down (24, 20)

2:00 of KBS (53, 35)

2:00 of Hand Release Push-ups

2:00 Hang Power Cleans (115, 75)

2:00 Abmat Sit-ups

*One person works. Split however desired

Remember to stay sub maximal if doing the open tomorrow.

L3: (95, 65)

L2: (20, 15) (35, 25) (Box Push-ups) (75, 55)

L1: (20, 15) (Box Push-ups) (65, 45)

Extra Credit

C: Metcon (No Measure)

Group Stretch

and 200 band pull aparts