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CrossFit Carolina Beach – Competitors Training

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Conditioning

Accessory Work

B: Warm-up (No Measure)

1) Global Foam Roll – Quadriceps & Thoracic Spine x 2 minutes each

2) Parasympathetic Breathing – 5 minutes

A1: Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 12:

30 Box Jumps (24, 20)

150 Double Unders

30 Wall Balls (30, 20)

Rest 2:00

A2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

30 DB Hang Power Cleans (50, 35)

150 Walking Lunges (BW)

30 DB Push Press (50, 35)

Rest 2:00

A3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

30 Calorie Row

150 Abmat Sit-ups

30 KBS (70, 53)

*One person works. Split as desired.