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.

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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.



– Wall balls

– Buddy Carry

– T2B

– Burpees


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)


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)

Categories: WOD

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