Sep 1

CrossFit Carolina Beach – CrossFit

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A: Metcon (No Measure)

Funnell Tag x 5:00

*Partner up and complete:

30 Partner Wallballs

30 Partner Medball Chest-passes

30 Ball Russian Twists

30 Partner Wallballs

Foam Roll x 10 passes each:

– Quads

– IT Bands

– Thoracic Spine

– Lats

– Hamstrings

Metcon Prep

B: Metcon (No Measure)


Review all Tests. All tests can be done in random order. Have athletes partner up for tests 1,2,4,5,6 to

count each other reps/distance. Athletes will complete run test on their own so have a clock running.


C: Metcon (Distance)

Max broad jump
3 attempts for longest distance on 1 jump. From a stand still.

D: Wall Balls (Max wallballs in 90seconds)

E: 12 Minute Run (Distance)

Max Distance Run in 12:00 or Calories Rower/Bike/or Ski Erg

F: Max 2 minute rope climb (AMRAP – Reps)

G: Sit-ups (Max Sit-ups in 60s.)

H: 1 Min Burpee Test (AMRAP – Reps)

Max Burpees in 60s

Categories: WOD

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