CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
Equipment needed for this warm-up:
– Abmat
– Barbell
– Medball
– Pull-up band scaling if needed
3:00 – 10:00
Abmat Pizza Game
*Every drop complete 3 Burpees
10:00 – 20:00
Review + Warm-up
Deadlifts (sets 3 building in weight)
Rope Climb Review
Wall Balls (sets of 5)
Conditioning
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 w. a partner:
1 Rope Climb
10 Deadlifts (225, 155)
10 Wall Balls (20, 14)
*One athlete completes a full round at a time
L3: (185, 125)
L2: (155, 105) (Ground to standing with rope) (14, 10)
L1: (135, 95) (10 DB Hammer Curls for 1 rope climb) (10, 8)
Accessory Work
C: Warm-up (No Measure)
AMRAP 10 “Recovery”
100 Meter easy jog
10 Calorie Row
10 Calorie Bike