Riding

CrossFit Carolina Beach – Express Fit

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

2 Rounds:

10 Banded Pull Apart

10 Banded Good Mornings

10 Air Squats

Conditioning

B: Metcon (Calories)

8 rounds:

10 sec Airbike sprint

50 sec rest while pedaling slowliy

Accessory Work

C1: Alternating DB Curls (5 x 8-12)

https://www.youtube.com/watch?v=uFLWSo6o3tg
no rest. straight into extensions.

C2: Banded OH Tricep Extensions (5 x 15-20)

https://www.youtube.com/watch?v=2YWY4ZwuYHc&feature=youtu.be
rest 60 sec