CrossFit Carolina Beach – CrossFit
– Metcon: Have fun today and worry less about your strategy and more about simply moving and getting a good sweat. Nothing today should stop you in your tracks though and should be able to move consistently splitting work with your partner as you see fit.
Warm-up
A: Warm-up (No Measure)
“Powerwalk Races”
Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker” leaves their mark. They “race” down and back and upon return, they high-five the person behind them in line, and that person takes off. Make sure you have your video equipment out for this one.
Then,
Review:
– Wall balls
– Buddy Carry
– T2B
– Burpees
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 with a partner:
Buy in: 400 Meter Partner Buddy Carry (split as needed)
*Any heavy odd object can be used as a substitute here (a heavy sandbag is a good choice)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs
20 T2B
10 Burpees
*One person works. Split as desired.
Rx+:(Burpees Over the Rower)
L2: (14, 10) (Knee Lifts)
L1: (10, 8) (Abmat Sit-ups)