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CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout is a combo of loaded carries and classic CrossFit. Working in teams of 3 – one person works at a time. Split as desired.

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Warm-up

A: Warm-up (No Measure)

PVC Game

* every time PVC Drops

1st Drop: 10 BW Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

Then,

Review + Warm-up:

– Power Cleans

– Box Jump Overs

– Kipping Handstand Push-ups

Extra Credit

Metcon

B: Metcon (AMRAP – Rounds and Reps)

In teams of 3 – AMRAP 30:

Buy-in:

800 Meter Farmer Carry

Then with the remaining time Max Rounds of:

30 Box Jump Overs (24, 20)

30 Power Cleans (135, 95)

30 Kipping Handstand Push-ups

*ALL WORK is split as needed with one person working at a time.

Rx+: (Strict HSPU) (Add an additional 800 Meter Farmer Carry after the 30 minutes is complete)

L3: (115, 75) (HSPU + 1 Abmat)

L2: (20, 15) (95, 65) (Box Push-ups)

L1: (20, 15 Step-ups) (75, 55) (Box Push-ups)

C1: Barbell Curl 21’s (3 x 21. No rest.)

https://www.youtube.com/watch?v=ih_U-ChDJWE

C2: Push-ups (3 x 21. Rest 60s.)

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Categories: WOD

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