CrossFit Carolina Beach – CrossFit
Warm-up
A: Metcon (No Measure)
400 Meter Jog then,
10-8-6-4
Squat Thrust
Alt. DB Snatch
*10s Elbow Plank after each set.
Gymnastics
B1: Handstand Push-ups (3 x submax (any style). Rest 45s.)
Rx+: Strict
Beginner: Box Push-ups
B2: Strict Pull Ups (3 x submax: Rest 45s.)
Chin over bar. Play around with mixed grip and supinated
Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
*Beginner: Partner Assisted
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 Alt. DB Snatch (50, 30) (total)
10 Burpees
200 Meter Run
Rx+:(3/2 Bar Muscle-ups each round before the DB Snatches)
L3: (45, 25)
L2: (35, 20)
L1: (30, 15) (10 Squat Thrusts each round)
Extra Credit
D: Metcon (No Measure)
5 Minutes of Parasympathetic Breathing