Partner

CrossFit Carolina Beach – Competitors Training

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Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– Jump rope

3:00 – 13:00

Dynamic Warm-up consists of:

Knee hug + lunge + toe point + thoracic rotation

A Skips

Knee Grabs

Solider Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

90 Degree Hip Rotations

13:00 – 25:00

Review + Warm-up:

– Rowing

– Double Unders

Conditioning

B: Metcon (Time)

3 RFT w. a partner:

1k Row

800 Meter Run

100 Double Unders

*One person works at a time – split as desired.

30:00 Cap

L2: (Double Under Attempts)

L1: (Single Unders)

Accessory Work

C: Warm-up (No Measure)

2:00 Foam Roll Pecs

3:00 Parasympathetic Breathing