CrossFit Carolina Beach – CrossFit
Warm-up
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
Also:
Foam Roll x 10 passes each:
– Quads
– IT Bands
– Thoracic Spine
– Lats
– Hamstrings
Metcon Prep
B: Metcon (No Measure)
REVIEW:
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.
Metcon
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