CrossFit Carolina Beach – CrossFit
Due to the craziness that is the weather we will be having no classes until further notice.
Take care of yourselves out there.
A: Metcon (No Measure)
5:00 of Dynamic Warm-up consisting of lunges, bounding, jumps, skipping, high knees ect. then
With a medium weight KB:
Russian Swings (squeeze glutes on each rep)
Goblet Squats (1 count pause at bottom of each rep)
Rest 20s between sets.
B: Back Squat (3 x 3 @80%, 3 x 2 @85%. Rest 2:00)
C: Inverted Barbell Rows (4 x 10 w. 1 count pause at the top of each rep. Re)
D: Unbroken (Time)
KBS (70, 53)
*All sets must be done UB.
Must set KB down between each set.
L3: (53, 35)
L2: (45, 30)
L1: (Not UB 45, 30 Russian Swings)