Sept 28

CrossFit Carolina Beach – CrossFit

View Public Whiteboard


A: Warm-up (No Measure)

5 Minutes of Funnel Tag

Then grab empty barbells and complete

3 Rounds of:

10 Bent-over Rows

8 Push Press

6 Barbell Curls

10s Side Plank each set

*Empty Bar for all sets


B: Push Press (10-8-6-4. Rest 2:00)

– Build to a challenging set.

C: Tricep Rollback Extensions (3 x 15. Rest 30s)

D: Barbell Curls (3 X 10. Rest 30s)


E: Assault Bike Test (Calories)

4 Minutes Max Calories


Row Calorie Test

4 Minutes Max Calories

Categories: WOD

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