Partner

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout will be completed in teams of 3. The score will be the total distance achieved for each movement. Split work as needed.

Prior to starting workout, strategize and come up with a plan on how your team will be breaking up the distance for each movement and communicate during the workout as needed to minimize transition time between team members. Recovery at the end of the workout should be at a light, conversational pace.

View Public Whiteboard

Warm-up

A: Metcon (No Measure)

“Pet Rock Warm-up”

Get into teams of 2 and complete a 00 meter run with 1 Heavy Kettlebell (pet rock.) (80/62) The kettlebell is not to touch the ground and can be passed back and forth between partners however they see fit.

Then,

Review:

– Farmer Carry

– Sledpull Powerwalk or Sledpush

– Back Rack Barbell Carry

– Options for recovery work

Conditioning

B: Metcon (Distance)

10 Minutes of Farmer Carry (70’s, 53’s)

10 Minutes of Sled Push or Sledpull Powerwalk (moderate)

10 Minutes of Barbell Back Rack Carry (135, 95)

10 Minutes of Easy Recovery i.e. bike, row, jog at a conversational pace.

L3: (53, 35) (115, 75)

L2: (45, 30) (95, 65)

L1: (35, 25) (75, 55)

Score=total number of meters on first 30 minutes.