CrossFit Carolina Beach – CrossFit
– Metcon: Work with a partner today completing a full round at a time. We want a high level of consistent work across all AMRAPs today so scale so each round can be completed seamlessly. We’ll end with a ”recovery” AMRAP which will help expedite recovery and cool you down. Have fun today and work with someone new!
Warm-up
A: Warm-up (No Measure)
Partner up and grab medballs and Kettlebells
Complete 2 sets of 10 each person:
20 Wall balls
20 KBS
20 Hand Release Push-up or Box Push-up Scaling
20 T2B or Knee Lifts of Abmat Sit-ups
200 Meter Run (100m each person)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
With a partner:
AMRAP 8:
8 Wall balls (20, 14)
8 KBS (53, 35)
*One athlete completes a full round
Rest 60s
AMRAP 8:
8 Wall balls
8 T2B
*One athlete completes a full round
Rest 60s.
AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round
Rest 60s
AMRAP 10 at a slow pace on your own:
45s light Jog
45s light row
45s light bike
L2: (14, 10) (35, 25) (Knee Lifts) (Box Push-ups)
L1: (10, 8) (35, 25 Russian Swings) (Abmat Sit-ups) (Box Push-ups)
Extra Credit
C: Metcon (No Measure)
Choose between completing 100 total reps of:
– Double Leg Banded Leg Curls
or
– Banded Pull-throughs