CrossFit Carolina Beach – CrossFit
Warm-up
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
Strength/Skill
B: Push Press (10-8-6-4. Rest 2:00)
– Build to a challenging set.
C: Tricep Rollback Extensions (3 x 15. Rest 30s)
https://www.youtube.com/watch?v=heL5eKVPABM
D: Barbell Curls (3 X 10. Rest 30s)
Metcon
E: Assault Bike Test (Calories)
4 Minutes Max Calories
or
Row Calorie Test
4 Minutes Max Calories