Sept. 19th

CrossFit Carolina Beach – Competitors Training

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A: Front Box Squats (Regular Stance: 6 x 3 @85% of Last Mon, every 60s)

Rx+: (Use 25% of Max in Band Tensions and 60% of Straight weight on bar)

B: Single Leg Box Jump (6 x 3 ea. Rest 60s after both sides complete.)


C1: Metcon (Weight)

6-8 Rounds of:

100 Meter Sledpull Powerwalk, AHAP + Asymmetrical Carry, AHAP while pulling the sled.

Rest 2:00

C2: Metcon (Time)

Then when recovered:



Russian KBS (70, 53)

Goblet Squats (70, 53)

Accessory Work

D: Warm-up (No Measure)

2:00 Global Foam Roll Quads

2:00 Global Foam Roll Hamstrings

3:00 P. Breathing

Categories: WOD

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