CrossFit Carolina Beach – Competitors Training

– Recovery: Today’s recovery work should not take longer than 40 minutes. Use a pace that is easily sustainable for all 20 rounds. If you’re able to monitor your HR you should something like up to 150 for the row and then back to 130 during the rest.

This may fluctuate based off of you, but for most of you, this should relatively accurate. Roughly 40-50s of work per set.

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A: Metcon (No Measure)

20 Rounds of:

250m Row

Rest 1:1

*Heart-rate should NOT exceed 150 BPM.

Accessory Work

B: Metcon (No Measure)

150 Banded Leg Curls each leg

100 Banded Hip Flexor Pulls each

Categories: WOD

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