CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout you’ll work with a partner splitting work however you desire.

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A: Warm-up (No Measure)

Oscillatory Foam Roll Calves x 30s each 1-2 inches of relative motion x 1-2 spots.


Alternating Tabata #1

1a) Single Unders

1b) Mountain Climbers


Alternating Tabata #1

1a) Double Under Practice

1b) Slow + Perfect Air Squats


Skill Practice – C2B Pull-ups


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 25 with a partner:

100 Double Unders

80 Calorie Row

60 Burpees

40 Walking BW Lunges

20 C2B Pull-ups

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

L3: (Pull-ups)

L2: (Band Assisted Pull-ups)

L1: (1-Arm DB Rows x 10 each arm)

Alternate Option for Rowing:

– 60 Calorie Bike or Ski Erg

– 800 Meter Run

Accessory Work

C: Warm-up (No Measure)

1a) Banded Facepull-aparts: 3 x 15. No rest.

– slow + controlled + external rotation at end ROM

1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.

Categories: WOD

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