CrossFit Carolina Beach – CrossFit
Due to the craziness that is the weather we will be having no classes starting today until further notice.
Take care of yourselves out there.
Warm-up
A: Metcon (No Measure)
PVC Game:
1st Drop: 10 Walking Lunges
2nd Drop: 20 Jumping Jacks
3rd Drop: 30 Single Unders
4th Drop: 400 Meter Run
+
Set-up + Review
– Single Arm Farmer Carry
– Sledpush
– Single Arm OH Carry
– Hollow Hold
GPP
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
Single Arm Farmer Carry x 25 meters each.
Light Sledpush Sprint x 50 meters.
Single Arm OH Carry x 25 meters each.
Hollow Hold x 20s
Rest as needed.
*One athlete completes a full round at a time.
*Alternate Workout:
AMRAP 30 w. a partner:
Single Arm Farmer Carry x 60s
Max Bike or Row for Cals x 60s
Single Arm OH Carry x 30s (15s each arm)
Hollow Hold x 20s
*One athlete completes a full round at a time.
Extra Credit
C: Metcon (No Measure)
5 Minute Light Recovery Jog or Row