Partner


CrossFit Carolina Beach – CrossFit

– Metcon: Work with a partner today – one person works and split as desired. All sets should be challenging but scaling should allow for touch n go sets of perfect power cleans.

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Warm-up

A: Warm-up (No Measure)

Box Programming Lower Body Warm-up

BP Lower Warm-up Consists of:

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover + Split Stretch

10 Lateral Squats

10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Then,

Review + Warm-up

– Power Cleans

– Wall balls

Conditioning

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 in teams of 2:

150 Wall balls (20, 14)

150 Power Cleans (115, 75)

150 Calorie Row

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

Rx+:(Calories on Bike)

L3: (95, 65)

L2: (75, 55) (14, 10)

L1: (65, 45) (10, 8)

*Alternate Option for Rowing – 100 Cals on Bike or Ski OR 1 Mile Run

Accessory Work

C: Warm-up (No Measure)

15 Minutes of “easy” cardio – If wearing a HR monitor do NOT exceed 130 BPM – Conversational recovery work.

Categories: WOD

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