CrossFit Carolina Beach – CrossFit
Back to full schedule from here on out!
Warm-up
A: Warm-up (No Measure)
50-100 ft of:
Knee Hug + Lunge + Toe Point + Thoracic Rotation
Inch worms (half distance + jog the rest)
Butt Kickers
Broad Jumps
Jumping Jack Shuffle (both sides)
Carioca (both sides)
Then,
Get-up sprints
*Perform 3-4 sets of sprints
Strength/Skill
B: Front Rack Box Squat (2RM. Rest 2:00)
– Use a 13-15″ Box.
– Beginner: 5 x 5, adding weight if form permits.
C: Touch ‘n Go Deadlift (3 x 3. Rest 60s.)
https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be
– work up to Metcon weight.
Metcon
D: Chuck Taylors (AMRAP – Rounds and Reps)
AMRAP 8:
10 Deadlifts (225, 155)
10 Burpees
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)