CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
3:00 – 15:00
– Set-up all equipment
Then,
10 Step-ups
10 DB Renegade Rows
10 Box Jumps
10 Calorie Bike
10 Alt. DB Snatches
10 Walking DB Lunges
10 Hollow Rocks
20 Banded Pull-aparts
20 Banded Triceps Pushdowns
Conditioning
B1: Metcon (AMRAP – Reps)
In teams of 2:
0:00 – 10:00
20 Box Jumps (24, 20)
20 DB Renegade Rows (50, 35)
20 Calorie Bike or 20 Calorie Row 0r 200 meter run
B2: Metcon (AMRAP – Reps)
12:00 – 22:00
20 Alt. DB Snatches (50, 35)
20 Walking DB Lunges (single Arm – 50, 35)
20 Hollow Rocks
B3: Metcon (AMRAP – Reps)
24:00 – 30:00
50 Banded Triceps Pushdowns
50 Banded Pull-aparts
*One person works at a time – split as desired.
L2: (20, 15) (35, 25)
L1: (20, 15 Step-ups) (30, 20)
Extra Credit
C: Warm-up (No Measure)
5 Minutes of total body global foam rolling
*Pick 2-3 spots and spend 60-90s on each.