CrossFit Carolina Beach – CrossFit
Warm-up
A: Metcon (No Measure)
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Birg Dogs with a 3 count glute contraction on each rep (10 total reps)
Strength/Skill
B: Back Squat (3 x 3 @85%, 3 x 1 @90%. Rest 2:00)
Metcon
C: Metcon (AMRAP – Reps)
EMOM 20:
Minute 1: 100 Ft. Front Rack Carry (53s, 35s)
Minute 2: 15 Russian Swings (70, 53)
Minute 3: 5 High Box Jumps (30, 24)
Minute 4: 15 Ball Slams (30, 20)
Rx+:(Band Resisted Swings) (36, 20)
L3: (53, 35) (24, 20)
L2: (45, 30) (20, 15)
L1: (35, 25) (20, 15 Alt. Step-ups)
*Alternate Options
– Ball Slams = Weighted Sit-ups
Extra Credit
D: Metcon (No Measure)
Banded Pull-Through
4 x 25. Rest 60s.