Sept 19

CrossFit Carolina Beach – CrossFit

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A: Metcon (No Measure)

Tabata: 8 x 20s work/10s rest

#1) Single Unders

#2) Hollow Rocks

#3) Foam Rolling

– Set #1: IT Bands Right

– Set #2: IT Bands Left

– Set #3: Thoracic Spine

– Set #4: Lats Right

– Set #5: Lats Left

– Set #6: Quads Left

– Set #7: Quads Right

– Set #8: Thoracic Spine


B: Metcon (Distance)

In a 30 Minute Window with a partner:

400 Double Unders

Remaining time: Max Distance on the Rower

*Score = total distance completed
L2: (Double Under Attempts)

L1: (Single Unders)

Alternate Options:

Max Distance on Bike or Ski Erg

Max Distance Sledpull Powerwalk

Max Distance Run

Extra Credit

C: Metcon (No Measure)

4 Rounds of 30s work/30s rest:

1a) Side Plank (15s each)

1b) Banded Pull-aparts x Max Reps

Categories: WOD

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