CrossFit Carolina Beach – Competitors Training
Strength/Skill
A: Bench Press (3-2-1-3-2-1. Rest 2:00)
Wave load.
B: Single Arm Dumbbell Push Press (4 x 6 ea. Rest 60s. *build to heaviest weight)
C: Strict Pull Ups (5 x 5. Rest 60s.. Fat grips today)
Chin over bar. Play around with mixed grip and supinated
D: Tricep Rollback Extensions (5 x 20. Rest 60s)
https://www.youtube.com/watch?v=heL5eKVPABM