CrossFit Carolina Beach – Competitors Training

– Recovery: The goal today is perform all work at 50-60% effort for the entire 50 minutes meaning you should not have to stop at all. Your heart-rate should be around 130-150 BPM and sustainable. The ”EVERY 5 MINS” work is just to relieve you of some boredom =)

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A: Metcon (No Measure)

50 Minutes on the Clock:

– Run, Row, Bike, or Ski Erg. Alternate as you see fit.

*Every 5 minutes complete:

1 Round of:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

B: Standing Banded Ab Pulldowns (4 x 25. Rest 60s.)

Categories: WOD

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