CrossFit Carolina Beach – CrossFit
– Skill: Today choose 2 out of the 4 choices and accumulate 30-60s of total time performing a static hold.
– Metcon: Today you should be able to sustain a 75% effort for the entire workout meaning your reps output should only drop off slightly each set. Don’t worry about your score today, worry about performing each movement perfectly.
Warm-up
Strength/Skill
B: Metcon (Weight)
Gymnastics Static Holds x Accumulate 30-60s each
– L-Sit
– Hollow Hold
– Ring Support
– Chest Facing Wall Handstand
*Choose 2 of the 4
Metcon
C: Metcon (AMRAP – Reps)
5 Rounds 30s work/30s rest:
1a) Wallballs (20, 14)
1b) Box Jumps w. step down (24, 20)
1c) Double Unders
1d) Russian Twists w. a plate (25, 15)
1c) Burpees
*Score = Total Wallballs + Burpees
L2: (14, 10) (20, 15) (15, 10)
L1: (10, 8) (20, 15 Step-ups) (10, BW)
Extra Credit
D: KB Curls (3 x 10-12. Rest 60s.)
https://www.youtube.com/watch?v=EGEfZKYpJZI
Then,
5 Minutes of Parasympathetic Breathing OR Light Foam Rolling