CrossFit Carolina Beach – CrossFit
Warm-up
A: Warm-up (No Measure)
200m Jog then,
Grab a light plate and complete:
50 Russian Twists (total)
40 Walking OH Lunges
30 G20H
20 Bent-over Rows (w. plate)
10 Burpees to the plate
*Rest as needed between movements/reps. This should be done at a slow pace.
Then,
Run 200 meters
Metcon Prep
B: Metcon (No Measure)
Spend 10 Minutes Reviewing/Warm-up all movements in the Metcon.
Metcon
C: Metcon (AMRAP – Rounds and Reps)
With a running clock:
0:00-5:00
10 S20H (135, 95)
10 Box Jumps w. step down (24, 20)
7:00-12:00
10 KBS (53, 35)
10 G2OH w. plate (45, 25)
14:00-19:00
20 Walking OH Lunges w. plate (45, 25) (total)
50 Double Unders
L3: (115, 75)
L2: (95, 65) (20, 15) (35, 25) (35, 15) (45s Double Under Attempts)
L1: (65, 35) (20, 15 Step-ups) (35, 25 Russian Swings) (25, 10) (Single Unders)
*Score = total rounds + reps
Extra Credit
D: Metcon (No Measure)
Worlds greatest Stretch
(https://www.youtube.com/watch?v=C3i3DZYn5YE&feature=youtu.be)
30s each pose