CrossFit Carolina Beach – Competitors Training

– Recovery: Today’s work should be slightly higher effort than normal, around 150 BPM during the row, jog, bike, and then we want to walk until our HR comes down to 130 BPM and restart. There is a total of 48 minutes of work here (the cyclical work not including the accessory.)

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A: Metcon (No Measure)

12 Rounds of:

60s Row

60s Jog

60s Bike

60s Walk

@150 BPM during “work” and walk until your HR comes down to 130 BPM
GIve yourself transition time:

i.e. row for 50s, bike 50s, etc. Change movement every minute.

Accessory Work

B: Reverse Hypers (2×25 50% of BS.)

C: Metcon (No Measure)

Global Recovery Foam Rolling

5 Minutes of P. Breathing

Categories: WOD

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