Sept 13

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.

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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)
Pronated Grip


D: Unbroken (Time)

For time:


KBS (70, 53)

*All sets must be done UB.

Must set KB down between each set.

8:00 Cap
L3: (53, 35)

L2: (45, 30)

L1: (Not UB 45, 30 Russian Swings)

Extra Credit

E: Flutter Kicks (2 count: Max Reps in 5:00)

Categories: WOD

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