CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
3:00 – 6:00
1 Minute Max Reps Banded Pull-aparts
1 Minute Max Reps Banded Triceps Pushdowns
7:00 – 15:00
Row 750 Meters at a slow pace – denote your time
*Split people into two groups – 1/2 group works on T2B Skill while the other half rows 750 meters at a slow pace.
Strength/Skill
B1: Close Grip Floor Press (4 x 5. No rest.)
https://www.youtube.com/watch?v=Agt9Nqb530k
B2: Hammer Curls (4 x 10. Rest 60s.)
*Use fatgripz if possible
Metcon
C: Metcon (Time)
3 RFT:
750 Meter Row
25 Ft. Handstand Walk (or 100 Shoulder taps)
25 T2B
L3: (15 T2B per round)
L2: (Knee Lifts) (50 Shoulder taps)
L1: (Abmat Sit-ups) (15 Box Push-ups per round)
25:00 Cap
Extra Credit
D: Warm-up (No Measure)
5 Minutes of total body global foam rolling
*Pick 2-3 spots and spend 60-90s on each.