Score is Poor. Perform is Key


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.

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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

Categories: WOD

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