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.
Gymnastics
A: Metcon (No Measure)
3 Rounds of:
10s Ring Support
20s Hollow Hold
30s Handstand Hold
Conditioning
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