CrossFit Carolina Beach – CrossFit
Warm-up
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
Metcon
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