CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
3:00 – 10:00
2 rounds of BP
Upper Body Complex #2
8 Bent-over Barbell Rows
8 Muscle Cleans (Round #2 switch to Hang Power Cleans)
8 Thrusters
8 Barbell Curls
15 Banded Pull-aparts
15 Banded Triceps Pushdowns
10:00 – 20:00
Pull-ups Skill Work
Strength/Skill
B: Chest-To-Bar Pull-ups (30-50 – accumulate)
C2B Pull-ups
Rx+:(50-75 reps – accumulate)
Rx: (30-50 – accumulate)
L3: (Regular Pull-ups x 30-40 – accumulate)
L2: (Partner Assisted x 30 Reps accumulate)
L1: (Ring Rows x 30-50 Reps)
Beg: (1-Arm KB Rows x 50 reps each side)
Metcon
C: Metcon (Weight)
Every 4:00 x 5 Sets:
15 Hang Power Cleans (135, 95)
15 Bar Facing Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Extra Credit
D: KB Tricep Extensions (4 x 10. Rest 60s.)
https://www.youtube.com/watch?v=IahiNLDg8Ok&feature=youtu.be