CrossFit Carolina Beach – CrossFit
Warm-up
Metcon (No Measure)
At a slow pace:
Grab a barbell and complete:
3 Rounds of:
5 Power Cleans
5 Front Squats
5 RDLs
*Add weight + repeat
*Between rounds complete:
10 V-Ups
10 Glute Bridges (squeeze glutes for a 2 ONE THOUSAND at peak contraction)
Strength/Skill
B: Front Rack Box Squat (EMOM 8×3 at 60% of Monday’s 2RM)
Metcon Prep
C: Metcon (Weight)
Power Clean + Front Squat
Build to Metcon weight in 3 sets x 1 Power Clean + 1 Front Squat.
*Between sets perform 3-5 Knee Lifts or T2B.
Metcon
D: Wicked Garden (Time)
15 Front Squats (155, 105)
21 T2B
30 Bar Facing Burpees
12 Front Squats
15 T2B
20 Bar Facing Burpees
9 Front Squats
9 T2B
10 Bar Facing Burpees
RX+: (185, 125)
L3: (135, 95)
L2: (115, 75) (Knee Lifts)
L1: (Goblet Squats x 15 Reps each round) (Reverse Crunches) (Regular Burpees)
18:00 Cap
Extra Credit
E1: Banded Pull Downs (3 x 25. Rest 60s)
https://www.youtube.com/watch?v=Rsw9rNCvnZo