CrossFit Carolina Beach – CrossFit
Warm-up
A: Metcon (No Measure)
With an empty barbell:
3 Rounds of:
2 Muscle Snatch + 2 OHS + 2 Squat Snatch
1 Squat Clean + 1 Jerk
5 RDLs
10 X-Band Walks Left/Right
*Add light weight each set. Rest as needed between movements. This warm-up should take the full 12
minutes.
Strength/Skill
B1: Metcon (Weight)
1) EMOM 5:
1 Squat Snatch
*Add weight each round
B2: Metcon (Weight)
2) EMOM 5:
1 Squat Clean + Jerk
*Add weight each round
B3: Metcon (Weight)
3) EMOM 5:
3 Touch n Go Deadlifts
Extra Credit
C: Metcon (No Measure)
Reverse Hypers: 4 x 20-25. Rest 60s.
~https://www.youtube.com/watch?v=hhGy8kr5j7g&feature=youtu.be
OR
Glute Ham Raises: 4 x 6-10. Rest 60s
~https://www.youtube.com/watch?v=a16KiAkdfSw&feature=youtu.be