CrossFit Carolina Beach – Competitors Training

– Metcon: Today’s work is meant to be done a slow-pace @50-60% effort around 130-150BPM. All intervals should be sustainable and conversational. Record your TOTAL time for this workout.

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A: Metcon (No Measure)

3 Rounds of:

10s Ring Support

20s Hollow Hold

30s Handstand Hold


B: Metcon (Time)

For Time
3 Rounds of:

1k Row. Rest 60s.

Right into:

3 Rounds of:

40 Calorie Bike. Rest 60s.

Right into:

3 Rounds of:

30 Calorie Ski Erg. Rest 60s.

Right into:

3 Rounds of:

400 Meter Jog. Rest 60s.

Remember this is for time, but at a heart rate of 130-150.

Accessory Work

C: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

Categories: WOD

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